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

Macros Ratio

	Protein	Fat	Carbs
Low-fat Soy Flour	50%	20%	30%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Low-fat Soy Flour	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	58% 1687kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	41.6% 40.4g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	18.3% 5.85g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	157% 2.5g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	98% 16.6g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	27% 35g	130g per day for Men 19-50 years
Sugars	58.4% 42.3g	25.5% 18.5g	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	NA	1.75% 1.27g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 15.6g	g per day for Men 19-50 years
Fiber	191% 72.6g	39.4% 15g	38g per day for Men 19-50 years
Protein	403% 226g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Low-fat Soy Flour	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	411% 4.94mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.6% 13.4mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.03mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	366% 4.76mg	29.3% 0.38mg	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	328% 1311μg	12.5% 50μg	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	11.6% 10.4mg	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	16.6% 2.5mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.7% 17.7μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low-fat Soy Flour	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	129% 1293mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	806% 7.26mg	41.3% 0.37mg	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	465% 37mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	308% 1293mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	621% 14.3mg	33% 0.76mg	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	437% 3062mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	279% 9480mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	486% 267μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	169% 18.6mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.57% 21g	11% 410g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Low-fat Soy Flour has 36.3 times more Vitamin B1, 7.6 times more Vitamin B2, 7.1 times more Vitamin B3, 8.9 times more Vitamin B5, 12.5 times more Vitamin B6 and 26.3 times more Vitamin B9 than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 423 times more Vitamin A, more Vitamin C, 1.8 times more Vitamin E and 3.5 times more Vitamin K than Low-fat Soy Flour.
• 1 pound of Low-fat Soy Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Low-fat Soy Flour as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Low-fat Soy Flour has 8.1 times more Calcium, 19.5 times more Copper, 15.5 times more Iron, 25.9 times more Magnesium, 18.9 times more Manganese, 21.8 times more Phosphorus, 10.9 times more Potassium, 98.2 times more Selenium and 11.7 times more Zinc than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 6.6 times more Sodium and 19.6 times more Water than Low-fat Soy Flour.
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Low-fat Soy Flour has 10.1 times more Energy, 13.1 times more Fat, 10.8 times more Saturated Fat, 12.6 times more Omega 3, 12.7 times more Omega 6, 4 times more Carbohydrate, 2.3 times more Sugars, 4.8 times more Fiber and 85.9 times more Protein than Cooked Frozen Carrots.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein