Comparing Nutrients in 14 ounces Soy Nuts VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Carrots	8%	5%	87%

Macro Nutrients

	Soy Nuts	Carrots	Recommended Dietary Allowance
Energy	61.4% 1782kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	88.5% 86g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	38.8% 12.4g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	358% 5.73g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	251% 42.7g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.5% 115g	29.2% 38g	130g per day for Men 19-50 years
Sugars	NA	26% 19g	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	3% 2.2g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	NA	% 14.2g	g per day for Men 19-50 years
Fiber	84.6% 32g	29.2% 11g	38g per day for Men 19-50 years
Protein	307% 172g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	231% 3mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.5% 1.88mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.7% 0.89mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	203% 814μg	19% 75.4μg	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	20.3% 18.3mg	26% 23.4mg	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	NA	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	122% 147μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Carrots	Recommended Dietary Allowance
Calcium	55.6% 556mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	476% 4.3mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	196% 15.7mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	215% 905mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	377% 8.67mg	24.7% 0.57mg	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	368% 2576mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	159% 5414mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	139% 76.6μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	172% 19mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.086% 3.18g	9.47% 350g	3700g per day for Men 19-50 years

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

• Dry-roasted Soybeans have 6.5 times more Vitamin B1, 13 times more Vitamin B2, 1.7 times more Vitamin B5, 1.6 times more Vitamin B6, 10.8 times more Vitamin B9 and 2.8 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain more Vitamin A and 1.3 times more Vitamin C than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans and Raw Carrots have similar amounts of Vitamin B3 per 14 oz.
• Both Dry-roasted Soybeans as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Soy Nuts vs Carrots:

• Dry-roasted Soybeans have 4.2 times more Calcium, 24 times more Copper, 13.2 times more Iron, 19 times more Magnesium, 15.3 times more Manganese, 18.5 times more Phosphorus, 4.3 times more Potassium, 193 times more Selenium and 19.9 times more Zinc than Raw Carrots.
• While Raw Carrots contain 34.5 times more Sodium and 110.4 times more Water than Dry-roasted Soybeans.

Comparison of macro-nutrients per 14 ounces:

• Dry-roasted Soybeans have 11 times more Energy, 90.1 times more Fat, 97.7 times more Saturated Fat, 721.5 times more Omega 3, 107.6 times more Omega 6, 3 times more Carbohydrate, 2.9 times more Fiber and 46.6 times more Protein than Raw Carrots.
• Both Dry-roasted Soybeans as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.