Comparing Nutrients in 1 pound Soy Cheese VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Soy Cheese	33%	48%	19%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Soy Cheese	Boiled Carrots	Recommended Dietary Allowance
Energy	23.6% 685kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	38% 36.7g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	16.6% 5.3g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	153% 2.45g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	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	24% 31.3g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	10% 7.26g	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	0% 0g	36% 13.6g	38g per day for Men 19-50 years
Protein	101% 56.7g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Soy Cheese	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	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	25% 100μg	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	18% 2.72mg	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.4% 21μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Cheese	Boiled Carrots	Recommended Dietary Allowance
Calcium	85.3% 853mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	192% 1.72mg	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	318% 25.4mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	246% 1034mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	175% 4.03mg	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	144% 1007mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	26.5% 903mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	139% 76.2μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	8.7% 322g	11% 409g	3700g per day for Men 19-50 years

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

• Soybean, curd cheese has 3.2 times more Vitamin B2 and 1.6 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 426 times more Vitamin A, more Vitamin B1, 1.3 times more Vitamin B3, 2 times more Vitamin B5, 2.2 times more Vitamin B6, more Vitamin C, 1.7 times more Vitamin E and 3 times more Vitamin K than Soybean, curd cheese.
• Both Soybean, curd cheese 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 Soy Cheese vs Boiled Carrots:

• Soybean, curd cheese has 6.3 times more Calcium, 22.4 times more Copper, 16.5 times more Iron, 22.8 times more Magnesium, 5.7 times more Manganese, 7.4 times more Phosphorus, 24 times more Selenium and 8.6 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.9 times more Sodium and 1.3 times more Water than Soybean, curd cheese.
• Both Soybean, curd cheese and Boiled and Drained Carrots have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Soybean, curd cheese has 4.3 times more Energy, 45 times more Fat, 39.1 times more Saturated Fat, 540 times more Omega 3, 46.3 times more Omega 6 and 16.4 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.2 times more Sugars and more Fiber than Soybean, curd cheese.
• Both Soybean, curd cheese and Boiled and Drained Carrots have similar amounts of Carbohydrate per 1 lb.
• Both Soybean, curd cheese as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.