Comparing Nutrients in 1 kilogram Roasted Soy Flour VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Roasted Soy Flour	32%	42%	26%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Roasted Soy Flour	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	151% 4390kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	225% 219g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	99% 31.6g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	911% 14.6g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	640% 109g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	234% 304g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	105% 76g	56.3% 40.8g	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	3.86% 2.8g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 34.4g	g per day for Men 19-50 years
Fiber	255% 97g	87% 33g	38g per day for Men 19-50 years
Protein	680% 381g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Soy Flour	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	343% 4.12mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	724% 9.4mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	205% 33mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	242% 12mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	270% 3.5mg	64.6% 0.84mg	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	568% 2270μg	27.5% 110μg	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	25.6% 23mg	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	132% 20mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	592% 710μg	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soy Flour	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	188% 1880mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	2468% 22.2mg	91% 0.82mg	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	728% 58.2mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	879% 3690mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	903% 20.8mg	72.6% 1.67mg	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	680% 4760mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	600% 20410mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	325% 35.8mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	1.03% 38g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Soy Flour VS Cooked Frozen Carrots per 1 kg

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

Lets compare vitamin content per 1 kilogram of Roasted Soy Flour vs Cooked Frozen Carrots:

• 1 kilogram of Roasted Soy Flour has 13.7 times more Vitamin B1, 25.4 times more Vitamin B2, 7.9 times more Vitamin B3, 7 times more Vitamin B5, 4.2 times more Vitamin B6, 20.6 times more Vitamin B9, 2 times more Vitamin E and 5.2 times more Vitamin K than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 141 times more Vitamin A and more Vitamin C than Roasted Full-fat Soy Flour.
• 1 kilogram of Roasted Soy Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Roasted Full-fat Soy Flour as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Soy Flour vs Cooked Frozen Carrots:

• 1 kilogram of Roasted Soy Flour has 5.4 times more Calcium, 27.1 times more Copper, 11 times more Iron, 33.5 times more Magnesium, 12.4 times more Manganese, 15.4 times more Phosphorus, 10.6 times more Potassium, 12.5 times more Selenium and 10.2 times more Zinc than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 4.9 times more Sodium and 23.7 times more Water than Roasted Full-fat Soy Flour.
• 1 kilogram of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Soy Flour has 11.9 times more Energy, 32.1 times more Fat, 26.4 times more Saturated Fat, 33.1 times more Omega 3, 37.7 times more Omega 6, 3.9 times more Carbohydrate, 1.9 times more Sugars, 2.9 times more Fiber and 65.7 times more Protein than Cooked Frozen Carrots.
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein