Comparing Nutrients in 1 pound Boiled Carrots VS Low-fat Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Low-fat Soy Flour	50%	20%	30%

Macro Nutrients

	Boiled Carrots	Low-fat Soy Flour	Recommended Dietary Allowance
Energy	5.47% 159kcal	58% 1687kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	41.6% 40.4g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	18.3% 5.85g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	157% 2.5g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	98% 16.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	107% 139g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	58.4% 42.3g	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	2.25% 1.63g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 12.2g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	191% 72.6g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	403% 226g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Low-fat Soy Flour	Recommended Dietary Allowance
Vitamin A	429% 3865μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	411% 4.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	83.6% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	141% 7.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	366% 4.76mg	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	16% 63.5μg	328% 1311μg	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	18% 16.3mg	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	31% 4.67mg	16.6% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	14.7% 17.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Low-fat Soy Flour	Recommended Dietary Allowance
Calcium	13.6% 136mg	129% 1293mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	806% 7.26mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	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	19.3% 1.54mg	465% 37mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	308% 1293mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	621% 14.3mg	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	19.4% 136mg	437% 3062mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	279% 9480mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	486% 267μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	169% 18.6mg	11mg per day for Men 19-50 years
Water	11% 409g	0.57% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Low-fat Soy Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Carrots versus 1 lb of Low-fat Soy Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Carrots vs Low-fat Soy Flour:

• 1 pound of Boiled Carrots has 426 times more Vitamin A, more Vitamin C, 1.9 times more Vitamin E and 3.5 times more Vitamin K than Low-fat Soy Flour.
• While 1 lb of Low-fat Soy Flour contains 16.5 times more Vitamin B1, 6.4 times more Vitamin B2, 4.6 times more Vitamin B3, 6.7 times more Vitamin B5, 6.9 times more Vitamin B6 and 20.6 times more Vitamin B9 than Boiled and Drained Carrots.
• 1 pound of Low-fat Soy Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Carrots as well as Low-fat Soy Flour have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Carrots vs Low-fat Soy Flour:

• 1 pound of Boiled Carrots has 6.4 times more Sodium and 19.6 times more Water than Low-fat Soy Flour.
• While 1 lb of Low-fat Soy Flour contains 9.5 times more Calcium, 94.1 times more Copper, 24.1 times more Iron, 28.5 times more Magnesium, 20.3 times more Manganese, 22.5 times more Phosphorus, 8.9 times more Potassium, 84.1 times more Selenium and 20.5 times more Zinc than Boiled and Drained Carrots.
• 1 pound of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Low-fat Soy Flour contains 10.6 times more Energy, 49.4 times more Fat, 43 times more Saturated Fat, 555 times more Omega 3, 42.1 times more Omega 6, 3.7 times more Carbohydrate, 2.7 times more Sugars, 5.3 times more Fiber and 65.5 times more Protein than Boiled and Drained Carrots.
• 1 pound of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein