Comparing Nutrients in 1 kilogram Soy Cheese VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Soy Cheese	33%	48%	19%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Soy Cheese	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	52% 1510kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	83.5% 81g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	36.6% 11.7g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	338% 5.4g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	237% 40.3g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	42.6% 55.4g	130g per day for Men 19-50 years
Sugars	22% 16g	34.2% 25g	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	0% 0g	39.5% 15g	38g per day for Men 19-50 years
Protein	223% 125g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Soy Cheese	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	620% 5580μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	34.5% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	86% 1.12mg	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	55% 220μg	22.5% 90μg	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	30% 27mg	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	40% 6mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38.3% 46μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Cheese	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	188% 1880mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	422% 3.8mg	116% 1.04mg	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	700% 56mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	543% 2280mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	387% 8.9mg	196% 4.5mg	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	317% 2220mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	58.5% 1990mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	305% 168μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	161% 2420mg	1500mg per day for Men 19-50 years
Zinc	156% 17mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	19% 709g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Cheese VS Canned Carrots with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Soy Cheese versus 1 kg of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Soy Cheese vs Canned Carrots with Salt:

• 1 kilogram of Soy Cheese has 4.7 times more Vitamin B2 and 2.4 times more Vitamin B9 than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 279 times more Vitamin A, 1.6 times more Vitamin B6, more Vitamin C and 2.1 times more Vitamin K than Soybean, curd cheese.
• Both Soy Cheese and Canned Carrots with Salt provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin E per one kilogram.
• 1 kilogram of Soy Cheese have insufficient amounts of Vitamin A and Vitamin C
• Both Soybean, curd cheese as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Soy Cheese vs Canned Carrots with Salt:

• 1 kilogram of Soy Cheese has 7.5 times more Calcium, 3.7 times more Copper, 8.8 times more Iron, 28.5 times more Magnesium, 2 times more Manganese, 9.3 times more Phosphorus, 42 times more Selenium and 6.6 times more Zinc than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 12.1 times more Sodium and 1.3 times more Water than Soybean, curd cheese.
• Both Soy Cheese and Canned Carrots with Salt contain similar levels of Potassium per one kilogram.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Soy Cheese has 6 times more Energy, 42.6 times more Fat, 32.6 times more Saturated Fat, 49.1 times more Omega 3, 51 times more Omega 6, 1.2 times more Carbohydrate and 19.5 times more Protein than Canned Carrots with Salt.
• While 1 kg of Drained Canned Carrots with Salt contains 1.6 times more Sugars and more Fiber than Soybean, curd cheese.
• 1 kilogram of Soy Cheese provide inadequate amounts of Fiber
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein