Comparing Nutrients in 14 ounces Soy Vermicelli VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Soy Vermicelli	0%	0%	100%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Soy Vermicelli	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	45.3% 1314kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	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	251% 327g	17% 22g	130g per day for Men 19-50 years
Sugars	95% 69.2g	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	40.7% 15.5g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	0.71% 0.4g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Soy Vermicelli	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	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	NA	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	13.5% 2.02mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.6% 15μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Vermicelli	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	22% 218mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	845% 7.6mg	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	89.8% 7.2mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	NA	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	11.3% 79.4mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	0.35% 12mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	195% 107μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	153% 17mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	1.28% 47.2g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Soy Vermicelli vs Canned Carrots with Salt:

• Drained Canned Carrots with Salt contain 279 times more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C, 1.5 times more Vitamin E and 2.6 times more Vitamin K than Vermicelli, made from soy.
• Both Vermicelli, made from soy 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 Soy Vermicelli vs Canned Carrots with Salt:

• Vermicelli, made from soy has 2.2 times more Calcium, 18.4 times more Copper, 2.8 times more Iron, 67.5 times more Selenium and 16.3 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 4 times more Magnesium, 59.7 times more Potassium, 60.5 times more Sodium and 7.8 times more Water than Vermicelli, made from soy.
• Both Vermicelli, made from soy and Drained Canned Carrots with Salt have similar amounts of Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Vermicelli, made from soy has 13.2 times more Energy, 14.9 times more Carbohydrate, 7 times more Sugars and 2.6 times more Fiber than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 6.4 times more Protein than Vermicelli, made from soy.
• Both Vermicelli, made from soy as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.