Comparing Nutrients in 14 ounces Carrots VS Roasted Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Roasted Soy Flour	32%	42%	26%

Macro Nutrients

	Carrots	Roasted Soy Flour	Recommended Dietary Allowance
Energy	5.6% 163kcal	60% 1742kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	89.4% 86.8g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	39.2% 12.5g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	362% 5.8g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	254% 43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	93% 121g	130g per day for Men 19-50 years
Sugars	26% 19g	41.7% 30.2g	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	3% 2.2g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 14.2g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	101% 38.5g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	270% 151g	56g per day for Men 19-50 years

Vitamins

	Carrots	Roasted Soy Flour	Recommended Dietary Allowance
Vitamin A	368% 3314μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	136% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	287% 3.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	81.5% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.4% 8.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	225% 901μg	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	26% 23.4mg	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	17.5% 2.6mg	52.4% 7.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	235% 282μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	13% 131mg	74.6% 746mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	979% 8.8mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.7μg	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	15% 1.2mg	289% 23mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	349% 1465mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	358% 8.24mg	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	20% 139mg	270% 1889mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	238% 8101mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	129% 14.2mg	11mg per day for Men 19-50 years
Water	9.47% 350g	0.41% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Carrots vs Roasted Soy Flour:

• Raw Carrots have 139.2 times more Vitamin A and more Vitamin C than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 6.2 times more Vitamin B1, 16.2 times more Vitamin B2, 3.3 times more Vitamin B3, 4.4 times more Vitamin B5, 2.5 times more Vitamin B6, 11.9 times more Vitamin B9, 3 times more Vitamin E and 5.4 times more Vitamin K than Raw Carrots.
• Both Raw Carrots as well as Roasted Full-fat Soy Flour have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Carrots vs Roasted Soy Flour:

• Raw Carrots have 5.8 times more Sodium and 23.2 times more Water than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 5.7 times more Calcium, 49.4 times more Copper, 19.4 times more Iron, 30.8 times more Magnesium, 14.5 times more Manganese, 13.6 times more Phosphorus, 6.4 times more Potassium, 75 times more Selenium and 14.9 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 14 ounces:

• Roasted Full-fat Soy Flour contains 10.7 times more Energy, 91.1 times more Fat, 98.8 times more Saturated Fat, 729 times more Omega 3, 108.8 times more Omega 6, 3.2 times more Carbohydrate, 1.6 times more Sugars, 3.5 times more Fiber and 41 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Roasted Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.