Comparing Nutrients in 300 calories Boiled SoybeansVS Canned Carrots with Salt

Weight per 300 calories

Boiled Soybeans

174g

Canned Carrots with Salt

1200g

Boiled Soybeans have 6.9 times more energy per 100g than Canned Carrots with Salt. It has above average energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 300 calories - Boiled Soybeans or Canned Carrots with Salt?

Macros Ratio

Protein Fat Carbs

Boiled Soybeans

39%

43%

18%

Canned Carrots with Salt

10%

84%

300 kcal ▼

Macro Nutrients

Boiled Soybeansvs Canned Carrots with Salt

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy

16%15.6g

Fat

2.35%2.28g

15.6 gvs2.28 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat

7.07%2.26g

Saturated Fat

1.35%0.43g

2.26 gvs0.43 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat

65%1.04g

Omega 3

8.25%0.13g

1.04 gvs0.13 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3

46%7.8g

Omega 6

5.58%0.95g

7.8 gvs0.95 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol

11.2%14.6g

Carbohydrate

51%66.5g

14.6 gvs66.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate

7.2%5.23g

Sugars

41%29.8g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

5.23 gvs29.8 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose

Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose

Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose

27.5%10.5g

Fiber

47.4%18g

10.5 gvs18 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber

56.7%31.8g

Protein

13.7%7.68g

31.8 gvs7.68 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Soybeansvs Canned Carrots with Salt

0%0μg

Vitamin A

744%6696μg

RAE, retinol activity equivalents

0 μgvs6696 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

22.5%0.27mg

Vitamin B1

18%0.22mg

Thiamine

0.27 mgvs0.22 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

38.2%0.5mg

Vitamin B2

27.7%0.36mg

Riboflavin

0.5 mgvs0.36 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

4.35%0.7mg

Vitamin B3

41.4%6.62mg

Niacin, nicotinic acid, niacinamide

0.7 mgvs6.62 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

6.24%0.31mg

Vitamin B5

32.4%1.62mg

Pantothenic acid

0.31 mgvs1.62 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

31.4%0.41mg

Vitamin B6

103%1.34mg

Pyridoxine

0.41 mgvs1.34 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7

23.5%94μg

Vitamin B9

27%108μg

Folates and Folic Acid

94 μgvs108 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12

3.3%2.97mg

Vitamin C

36%32.4mg

Ascorbic acid

2.97 mgvs32.4 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D

4.07%0.61mg

Vitamin E

59.2%8.9mg

Tocopherols and Tocotrienols

0.61 mgvs8.9 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E

28%33.5μg

Vitamin K

98%118μg

Phytomenadione or phylloquinone

33.5 μgvs118 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Legumes rich in Vitamin K

Minerals

Boiled Soybeansvs Canned Carrots with Salt

17.8%178mg

Calcium

30%300mg

178 mgvs300 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium

79%0.71mg

Copper

139%1.25mg

0.71 mgvs1.25 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride

112%8.97mg

Iron

96%7.68mg

8.97 mgvs7.68 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron

35.7%150mg

Magnesium

23%96mg

150 mgvs96 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium

62.5%1.44mg

Manganese

235%5.4mg

1.44 mgvs5.4 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum

61%427mg

Phosphorus

41%288mg

427 mgvs288 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus

26.4%898mg

Potassium

63%2148mg

898 mgvs2148 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium

23%12.7μg

Selenium

8.73%4.8μg

12.7 μgvs4.8 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium

0.12%1.74mg

Sodium

194%2904mg

1.74 mgvs2904 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium

18.2%2mg

Zinc

28.4%3.12mg

2 mgvs3.12 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc

2.95%109g

Water

30%1115g

109 gvs1115 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water

Lets compare vitamin content per 300 calories of Boiled Soybeans vs Canned Carrots with Salt:

Boiled Soybeans no Salt have 1.3 times more Vitamin B1 and 1.4 times more Vitamin B2 than Drained Canned Carrots with Salt.
While Drained Canned Carrots with Salt contain more Vitamin A, 9.5 times more Vitamin B3, 5.2 times more Vitamin B5, 3.3 times more Vitamin B6, 10.9 times more Vitamin C, 14.5 times more Vitamin E and 3.5 times more Vitamin K than Boiled Soybeans no Salt.
Both Boiled Soybeans no Salt and Drained Canned Carrots with Salt have similar amounts of Vitamin B9 per 300 kcal.
Both Boiled Soybeans no Salt as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Soybeans vs Canned Carrots with Salt:

Boiled Soybeans no Salt have 1.6 times more Magnesium, 1.5 times more Phosphorus and 2.7 times more Selenium than Drained Canned Carrots with Salt.
While Drained Canned Carrots with Salt contain 1.7 times more Calcium, 1.8 times more Copper, 3.8 times more Manganese, 2.4 times more Potassium, 1665 times more Sodium, 1.6 times more Zinc and 10.2 times more Water than Boiled Soybeans no Salt.
Both Boiled Soybeans no Salt and Drained Canned Carrots with Salt have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled Soybeans no Salt have 6.9 times more Fat, 5.2 times more Saturated Fat, 7.9 times more Omega 3, 8.2 times more Omega 6 and 4.1 times more Protein than Drained Canned Carrots with Salt.
While Drained Canned Carrots with Salt contain 4.6 times more Carbohydrate, 5.7 times more Sugars and 1.7 times more Fiber than Boiled Soybeans no Salt.
Both Boiled Soybeans no Salt and Drained Canned Carrots with Salt have similar amounts of Energy per 300 kcal.
Both Boiled Soybeans no Salt as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled SoybeansVS Roasted Soybeans with SaltCanned Carrots with SaltVS Roasted Soybeans with SaltBoiled SoybeansVS Frozen CarrotsCanned Carrots with SaltVS Frozen Carrots

Compare Foods

Comparing Nutrients in 300 calories Boiled SoybeansVS Canned Carrots with Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Soybeans or Canned Carrots with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: