Comparing Nutrients in 500 calories Boiled SoybeansVS Canned Carrots with Liquids and Salt

Weight per 500 calories

Boiled Soybeans

291g

Canned Carrots with Liquids and Salt

2174g

Boiled Soybeans have 7.5 times more energy per 100g than Canned Carrots with Liquids and Salt. It has above average energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 500 calories - Boiled Soybeans or Canned Carrots with Liquids and Salt?

Macros Ratio

Protein Fat Carbs

Boiled Soybeans

39%

43%

18%

Canned Carrots with Liquids and Salt

86%

500 kcal ▼

Macro Nutrients

Boiled Soybeansvs Canned Carrots with Liquids and Salt

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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27%26g

Fat

3.14%3.04g

26 gvs3.04 g

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

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11.8%3.77g

Saturated Fat

1.7%0.54g

3.77 gvs0.54 g

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

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109%1.74g

Omega 3

11%0.17g

1.74 gvs0.17 g

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

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76.4%13g

Omega 6

7.16%1.2g

13 gvs1.2 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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18.7%24.3g

Carbohydrate

89.8%117g

24.3 gvs117 g

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

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12%8.72g

Sugars

73.8%53.5g

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

8.72 gvs53.5 g

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

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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 .

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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46%17.4g

Fiber

103%39g

17.4 gvs39 g

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

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95%53g

Protein

22.5%12.6g

53 gvs12.6 g

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

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Vitamins

Boiled Soybeansvs Canned Carrots with Liquids and Salt

0%0μg

Vitamin A

1481%13326μg

RAE, retinol activity equivalents

0 μgvs13326 μg

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

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37.5%0.45mg

Vitamin B1

34.4%0.41mg

Thiamine

0.45 mgvs0.41 mg

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

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63.7%0.83mg

Vitamin B2

45%0.59mg

Riboflavin

0.83 mgvs0.59 mg

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

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7.25%1.16mg

Vitamin B3

57.2%9.15mg

Niacin, nicotinic acid, niacinamide

1.16 mgvs9.15 mg

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

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10.4%0.52mg

Vitamin B5

60.4%3.02mg

Pantothenic acid

0.52 mgvs3.02 mg

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

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52.3%0.68mg

Vitamin B6

187%2.43mg

Pyridoxine

0.68 mgvs2.43 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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39.2%157μg

Vitamin B9

43.5%174μg

Folates and Folic Acid

157 μgvs174 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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5.5%4.94mg

Vitamin C

48.3%43.5mg

Ascorbic acid

4.94 mgvs43.5 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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6.8%1mg

Vitamin E

106%16mg

Tocopherols and Tocotrienols

1 mgvs16 mg

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

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46.5%56μg

Vitamin K

178%213μg

Phytomenadione or phylloquinone

56 μgvs213 μg

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

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Minerals

Boiled Soybeansvs Canned Carrots with Liquids and Salt

29.7%297mg

Calcium

67.4%674mg

297 mgvs674 mg

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

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131%1.2mg

Copper

249%2.24mg

1.2 mgvs2.24 mg

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

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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 .

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187%15mg

Iron

141%11.3mg

15 mgvs11.3 mg

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

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59.5%250mg

Magnesium

46.6%196mg

250 mgvs196 mg

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

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104%2.4mg

Manganese

425%9.8mg

2.4 mgvs9.8 mg

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

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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 .

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102%712mg

Phosphorus

62%435mg

712 mgvs435 mg

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

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44%1497mg

Potassium

111%3761mg

1497 mgvs3761 mg

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

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38.6%21.2μg

Selenium

16%8.7μg

21.2 μgvs8.7 μg

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

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0.19%2.9mg

Sodium

348%5217mg

2.9 mgvs5217 mg

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

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30.4%3.34mg

Zinc

57.3%6.3mg

3.34 mgvs6.3 mg

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

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4.9%182g

Water

54.6%2022g

182 gvs2022 g

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

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Lets compare vitamin content per 500 calories of Boiled Soybeans vs Canned Carrots with Liquids and Salt:

Boiled Soybeans no Salt have 1.4 times more Vitamin B2 than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 7.9 times more Vitamin B3, 5.8 times more Vitamin B5, 3.6 times more Vitamin B6, 8.8 times more Vitamin C, 15.6 times more Vitamin E and 3.8 times more Vitamin K than Boiled Soybeans no Salt.
Both Boiled Soybeans no Salt and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B1 and Vitamin B9 per 500 kcal.
Both Boiled Soybeans no Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Soybeans vs Canned Carrots with Liquids and Salt:

Boiled Soybeans no Salt have 1.3 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus and 2.4 times more Selenium than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 2.3 times more Calcium, 1.9 times more Copper, 4.1 times more Manganese, 2.5 times more Potassium, 1794.8 times more Sodium, 1.9 times more Zinc and 11.1 times more Water than Boiled Soybeans no Salt.

Comparison of macro-nutrients per 500 calories:

Boiled Soybeans no Salt have 8.6 times more Fat, 6.9 times more Saturated Fat, 10 times more Omega 3, 10.7 times more Omega 6 and 4.2 times more Protein than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 4.8 times more Carbohydrate, 6.1 times more Sugars and 2.2 times more Fiber than Boiled Soybeans no Salt.
Both Boiled Soybeans no Salt and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy per 500 kcal.
Both Boiled Soybeans no Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled SoybeansVS Roasted Soybeans with SaltCanned Carrots with Liquids and SaltVS Roasted Soybeans with SaltBoiled SoybeansVS Canned Carrots with SaltCanned Carrots with Liquids and SaltVS Canned Carrots with Salt

Compare Foods

Comparing Nutrients in 500 calories Boiled SoybeansVS Canned Carrots with Liquids and Salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Soybeans or Canned Carrots with Liquids and Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: