Comparing Nutrients in 14 ounces Soybean Lecithin VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Soybean Lecithin	0%	100%	0%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Soybean Lecithin	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	104% 3028kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	409% 397g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	186% 59.6g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	1274% 20.4g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	938% 159g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	17% 22g	130g per day for Men 19-50 years
Sugars	0% 0g	13.6% 9.84g	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	0% 0g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	0% 0g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Soybean Lecithin	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	34% 0.44mg	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	0% 0μg	8.93% 35.7μg	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	0% 0mg	12% 10.7mg	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	216% 32.5mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	608% 730μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybean Lecithin	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	0% 0mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	46% 0.41mg	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	0% 0mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	77.7% 1.8mg	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	0% 0mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	0% 0g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Soybean Lecithin vs Canned Carrots with Salt:

• Soybean Lecithin has 11.1 times more Vitamin E and 18.8 times more Vitamin K than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Soybean Lecithin.
• Both Soybean Lecithin as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Soybean Lecithin vs Canned Carrots with Salt:

• Drained Canned Carrots with Salt contain more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Sodium, more Zinc and more Water than Soybean Lecithin.
• Both Soybean Lecithin as well as Drained Canned Carrots with Salt have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Soybean Lecithin has 30.5 times more Energy, 526.3 times more Fat, 416.8 times more Saturated Fat, 466.9 times more Omega 3 and 508.6 times more Omega 6 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Carbohydrate, more Sugars, more Fiber and more Protein than Soybean Lecithin.
• Both Soybean Lecithin as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.