Comparing Nutrients in 1 pound Roasted Soy Flour VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Roasted Soy Flour	32%	42%	26%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Roasted Soy Flour	Boiled Carrots	Recommended Dietary Allowance
Energy	68.7% 1991kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	45% 14.3g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	413% 6.6g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	290% 49.4g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	21.6% 15.6g	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	2.25% 1.63g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 12.2g	g per day for Men 19-50 years
Fiber	116% 44g	36% 13.6g	38g per day for Men 19-50 years
Protein	309% 173g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Roasted Soy Flour	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	156% 1.87mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	328% 4.27mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	53.4% 0.69mg	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	257% 1030μg	16% 63.5μg	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	18% 16.3mg	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	60% 9mg	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soy Flour	Boiled Carrots	Recommended Dietary Allowance
Calcium	85.3% 853mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	1119% 10mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.4% 215μg	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	330% 26.4mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	399% 1674mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	410% 9.42mg	30.6% 0.7mg	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	308% 2159mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	272% 9258mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	148% 16.2mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.47% 17.3g	11% 409g	3700g per day for Men 19-50 years

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

• Roasted Full-fat Soy Flour has 6.2 times more Vitamin B1, 21.4 times more Vitamin B2, 5.1 times more Vitamin B3, 5.2 times more Vitamin B5, 2.3 times more Vitamin B6, 16.2 times more Vitamin B9, 1.9 times more Vitamin E and 5.2 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 142 times more Vitamin A and more Vitamin C than Roasted Full-fat Soy Flour.
• Both Roasted Full-fat Soy Flour as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Roasted Full-fat Soy Flour has 6.3 times more Calcium, 130.6 times more Copper, 17.1 times more Iron, 36.9 times more Magnesium, 13.4 times more Manganese, 15.9 times more Phosphorus, 8.7 times more Potassium, 10.7 times more Selenium and 17.9 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.8 times more Sodium and 23.7 times more Water than Roasted Full-fat Soy Flour.

Comparison of macro-nutrients per 1 pound:

• Roasted Full-fat Soy Flour has 12.5 times more Energy, 121.4 times more Fat, 105.4 times more Saturated Fat, 1458 times more Omega 3, 125.1 times more Omega 6, 3.7 times more Carbohydrate, 2.2 times more Sugars, 3.2 times more Fiber and 50.1 times more Protein than Boiled and Drained Carrots.
• Both Roasted Full-fat Soy Flour as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.