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Comparing Nutrients in 100 grams Boiled SoybeansVS Boiled Carrots

Macros Ratio

Protein Fat Carbs

Boiled Soybeans
39%
43%
18%
Boiled Carrots
8%
4%
88%
100 g ▼

Macro Nutrients

5.93%172kcal
Energy
1.2%35kcal
172 kcalvs35 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
9.25%8.97g
Fat
0.19%0.18g
8.97 gvs0.18 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
4.05%1.3g
Saturated Fat
0.094%0.03g
1.3 gvs0.03 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
37.4%0.6g
Omega 3
0.063%0.001g
0.6 gvs0.001 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
26.3%4.47g
Omega 6
0.51%0.087g
4.47 gvs0.087 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
6.43%8.36g
Carbohydrate
6.32%8.22g
8.36 gvs8.22 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
4.14%3g
Sugars
4.76%3.45g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3 gvs3.45 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
0.5%0.36g
≤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 gvs0.36 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
%0.4g
NA gvs0.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
%2.7g
NA gvs2.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
15.8%6g
Fiber
7.9%3g
6 gvs3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
32.5%18.2g
Protein
1.36%0.76g
18.2 gvs0.76 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
95%852μg
RAE, retinol activity equivalents
0 μgvs852 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
13%0.16mg
Vitamin B1
5.5%0.066mg
Thiamine
0.16 mgvs0.066 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
22%0.29mg
Vitamin B2
3.4%0.044mg
Riboflavin
0.29 mgvs0.044 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
2.5%0.4mg
Vitamin B3
4.03%0.65mg
Niacin, nicotinic acid, niacinamide
0.4 mgvs0.65 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
3.58%0.18mg
Vitamin B5
4.64%0.23mg
Pantothenic acid
0.18 mgvs0.23 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
18%0.23mg
Vitamin B6
11.8%0.15mg
Pyridoxine
0.23 mgvs0.15 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
13.5%54μg
Vitamin B9
3.5%14μg
Folates and Folic Acid
54 μgvs14 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
1.9%1.7mg
Vitamin C
4%3.6mg
Ascorbic acid
1.7 mgvs3.6 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
2.33%0.35mg
Vitamin E
6.87%1.03mg
Tocopherols and Tocotrienols
0.35 mgvs1.03 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
16%19μg
Vitamin K
11.4%13.7μg
Phytomenadione or phylloquinone
19 μgvs13.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

10%102mg
Calcium
3%30mg
102 mgvs30 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
45.2%0.41mg
Copper
1.9%0.017mg
0.41 mgvs0.017 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
1.2%47.5μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs47.5 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
64.3%5.14mg
Iron
4.25%0.34mg
5.14 mgvs0.34 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
20.5%86mg
Magnesium
2.4%10mg
86 mgvs10 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
36%0.82mg
Manganese
6.74%0.16mg
0.82 mgvs0.16 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
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
35%245mg
Phosphorus
4.3%30mg
245 mgvs30 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
15%515mg
Potassium
6.9%235mg
515 mgvs235 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
13.3%7.3μg
Selenium
1.27%0.7μg
7.3 μgvs0.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
0.067%1mg
Sodium
3.87%58mg
1 mgvs58 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
10.5%1.15mg
Zinc
1.8%0.2mg
1.15 mgvs0.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
1.7%62.6g
Water
2.44%90g
62.6 gvs90 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Boiled Soybeans vs Boiled Carrots:
Comparing minerals per 100 grams for Boiled Soybeans vs Boiled Carrots:
Comparison of macro-nutrients per 100 grams:



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