Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Soy Flour	33%	40%	27%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Soy Flour	Recommended Dietary Allowance
Energy	7.93% 230kcal	150% 4340kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	213% 207g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	93% 30g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	861% 13.8g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	605% 103g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	246% 319g	130g per day for Men 19-50 years
Sugars	34% 24.6g	103% 75g	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	47.4% 18g	253% 96g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	675% 378g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Soy Flour	Recommended Dietary Allowance
Vitamin A	681% 6130μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	484% 5.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	892% 11.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	270% 43.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	318% 16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	355% 4.6mg	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	20% 80μg	863% 3450μg	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	22.2% 20mg	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	48.7% 7.3mg	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	583% 700μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Soy Flour	Recommended Dietary Allowance
Calcium	31% 310mg	206% 2060mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	3244% 29mg	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	65% 5.2mg	796% 63.7mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	1021% 4290mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	989% 22.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	6978% 3140μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	28.6% 200mg	706% 4940mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	740% 25150mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	356% 39.2mg	11mg per day for Men 19-50 years
Water	25% 930g	1.4% 51.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Carrots with Liquids and Salt vs Soy Flour:

• Canned Carrots Solids and Liquids with Salt have 102.2 times more Vitamin A and more Vitamin C than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 30.6 times more Vitamin B1, 43 times more Vitamin B2, 10.3 times more Vitamin B3, 11.4 times more Vitamin B5, 4.1 times more Vitamin B6, 43.1 times more Vitamin B9, 2.7 times more Vitamin E and 7.1 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Soy Flour:

• Canned Carrots Solids and Liquids with Salt have 18.5 times more Sodium and 18 times more Water than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 6.6 times more Calcium, 28.3 times more Copper, 12.3 times more Iron, 47.7 times more Magnesium, 5.1 times more Manganese, 24.7 times more Phosphorus, 14.5 times more Potassium, 18.8 times more Selenium and 13.5 times more Zinc than Canned Carrots Solids and Liquids with Salt.

Comparison of macro-nutrients per 1 kilogram:

• Raw Full-fat Soy Flour contains 18.9 times more Energy, 147.5 times more Fat, 119.5 times more Saturated Fat, 172.3 times more Omega 3, 183.6 times more Omega 6, 5.9 times more Carbohydrate, 3 times more Sugars, 5.3 times more Fiber and 65.2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.