Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Soy protein concentrate, produced by alcohol extraction

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Soy protein concentrate, produced by alcohol extraction	71%	1%	28%

Macro Nutrients

	Canned Carrots with Salt	Soy protein concentrate, produced by alcohol extraction	Recommended Dietary Allowance
Energy	3.42% 99kcal	45% 1302kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	4.13% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	77.6% 101g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	109% 79.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	57.4% 22g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	451% 253g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Soy protein concentrate, produced by alcohol extraction	Recommended Dietary Allowance
Vitamin A	246% 2215μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	105% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	17.8% 2.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.93% 35.7μg	337% 1349μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12% 10.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.6% 2.94mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Soy protein concentrate, produced by alcohol extraction	Recommended Dietary Allowance
Calcium	9.92% 99mg	144% 1441mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	430% 3.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	31.8% 2.54mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	298% 1250mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	723% 16.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13.6% 95mg	476% 3330mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	257% 8740mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	159% 17.5mg	11mg per day for Men 19-50 years
Water	9.97% 369g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Soy protein concentrate, produced by alcohol extraction per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Salt versus 14 oz of Soy protein concentrate, produced by alcohol extraction to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Carrots with Salt vs Soy protein concentrate, produced by alcohol extraction:

• 14 ounces of Canned Carrots with Salt have more Vitamin A, 2.4 times more Vitamin B5, more Vitamin C, more Vitamin E and more Vitamin K than Soy protein concentrate, produced by alcohol extraction.
• While 14 oz of Soy protein concentrate, produced by alcohol extraction contain 17.6 times more Vitamin B1, 4.7 times more Vitamin B2, 1.3 times more Vitamin B3 and 37.8 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Soy protein concentrate, produced by alcohol extraction provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 14 ounces of Soy protein concentrate, produced by alcohol extraction have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Soy protein concentrate, produced by alcohol extraction have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Soy protein concentrate, produced by alcohol extraction:

• 14 ounces of Canned Carrots with Salt have 80.7 times more Sodium and 16 times more Water than Soy protein concentrate, produced by alcohol extraction.
• While 14 oz of Soy protein concentrate, produced by alcohol extraction contain 14.5 times more Calcium, 9.4 times more Copper, 16.8 times more Iron, 39.4 times more Magnesium, 9.3 times more Manganese, 35 times more Phosphorus, 12.3 times more Potassium and 16.9 times more Zinc than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Drained Canned Carrots with Salt as well as Soy protein concentrate, produced by alcohol extraction lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Soy protein concentrate, produced by alcohol extraction contain 13.1 times more Energy, 4.6 times more Carbohydrate, 8.1 times more Sugars, 3.7 times more Fiber and 99.4 times more Protein than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Energy and Protein
• Both Drained Canned Carrots with Salt as well as Soy protein concentrate, produced by alcohol extraction provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.