Comparing Nutrients in 1 kilogram Boiled Carrots VS Soy Flour, defatted

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Soy Flour, defatted	58%	3%	39%

Macro Nutrients

	Boiled Carrots	Soy Flour, defatted	Recommended Dietary Allowance
Energy	12% 350kcal	113% 3270kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	12.6% 12g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	4.25% 1.36g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	27.6% 4.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	261% 339g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	226% 164g	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	4.97% 3.6g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	79% 30g	461% 175g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	919% 515g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Soy Flour, defatted	Recommended Dietary Allowance
Vitamin A	947% 8520μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	582% 7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	195% 2.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	163% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	400% 20mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	442% 5.74mg	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	35% 140μg	763% 3050μg	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	40% 36mg	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	68.7% 10.3mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Soy Flour, defatted	Recommended Dietary Allowance
Calcium	30% 300mg	241% 2410mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	4517% 40.7mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	1155% 92mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	690% 2900mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	1312% 30mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	4689% 2110μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	43% 300mg	963% 6740mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	701% 23840mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	224% 24.6mg	11mg per day for Men 19-50 years
Water	24.4% 902g	1.96% 72.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Soy Flour, defatted per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Carrots versus 1 kg of Soy Flour, defatted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Soy Flour, defatted:

• 1 kilogram of Boiled Carrots has 426 times more Vitamin A, more Vitamin C, 8.6 times more Vitamin E and 3.3 times more Vitamin K than Soy Flour, defatted.
• While 1 kg of Soy flour, defatted contains 10.6 times more Vitamin B1, 5.8 times more Vitamin B2, 4 times more Vitamin B3, 8.6 times more Vitamin B5, 3.8 times more Vitamin B6 and 21.8 times more Vitamin B9 than Boiled and Drained Carrots.
• 1 kilogram of Soy Flour, defatted have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled and Drained Carrots as well as Soy flour, defatted have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Carrots vs Soy Flour, defatted:

• 1 kilogram of Boiled Carrots has 2.9 times more Sodium and 12.4 times more Water than Soy Flour, defatted.
• While 1 kg of Soy flour, defatted contains 8 times more Calcium, 239.1 times more Copper, 27.2 times more Iron, 29 times more Magnesium, 19.5 times more Manganese, 22.5 times more Phosphorus, 10.1 times more Potassium, 2.4 times more Selenium and 12.3 times more Zinc than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Soy flour, defatted contains 9.3 times more Energy, 63 times more Omega 3, 5.4 times more Omega 6, 4.1 times more Carbohydrate, 4.8 times more Sugars, 5.8 times more Fiber and 67.7 times more Protein than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein