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

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Carrots	Roasted Soy Flour	Recommended Dietary Allowance
Energy	5.8% 168kcal	68.7% 1991kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	45% 14.3g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	413% 6.6g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	290% 49.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	106% 138g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	47.6% 34.5g	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	1.75% 1.27g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 15.6g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	116% 44g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Roasted Soy Flour	Recommended Dietary Allowance
Vitamin A	426% 3837μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	156% 1.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	328% 4.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	122% 1.6mg	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	12.5% 50μg	257% 1030μg	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	11.6% 10.4mg	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	30.5% 4.6mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	16% 159mg	85.3% 853mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	1119% 10mg	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	30% 2.4mg	330% 26.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	399% 1674mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	410% 9.42mg	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	20% 141mg	308% 2159mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	272% 9258mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	148% 16.2mg	11mg per day for Men 19-50 years
Water	11% 410g	0.47% 17.3g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Cooked Frozen Carrots has 141 times more Vitamin A and more Vitamin C than Roasted Soy Flour.
• While 1 lb of Roasted Full-fat Soy Flour contains 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 Boiled and Drained Frozen Carrots.
• 1 pound of Roasted Soy Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Roasted Full-fat Soy Flour have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Frozen Carrots has 4.9 times more Sodium and 23.7 times more Water than Roasted Soy Flour.
• While 1 lb of Roasted Full-fat Soy Flour contains 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 Boiled and Drained Frozen Carrots.
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Roasted Full-fat Soy Flour contains 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 Boiled and Drained Frozen Carrots.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein