Comparing Nutrients in 300 calories Soy Flour VS Carrots

Weight per 300 calories

• Soy Flour: 69g
• Carrots: 732g

Soy Flour has 10.6 times more energy per 100g than Carrots. It has very high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 300 calories - Soy Flour or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Carrots	8%	5%	87%

Macro Nutrients

	Soy Flour	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.3g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	6.45% 2.06g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	59.5% 0.95g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	41.8% 7.1g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	54% 70g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	48% 34.7g	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	5.55% 4.02g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 26.3g	g per day for Men 19-50 years
Fiber	17.5% 6.64g	54% 20.5g	38g per day for Men 19-50 years
Protein	46.7% 26g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Carrots	Recommended Dietary Allowance
Vitamin A	0.46% 4.15μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.5% 0.4mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.7% 0.8mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.5% 0.32mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	59.6% 238μg	34.8% 139μg	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	48% 43mg	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	9% 1.35mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.3% 48.4μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Carrots	Recommended Dietary Allowance
Calcium	14.2% 142mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	224% 2mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	55% 4.4mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	70.6% 297mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	68.4% 1.57mg	45.5% 1.05mg	2.3mg per day for Men 19-50 years
Molybdenum	482% 217μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	48.8% 341mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	51% 1738mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	9.43% 5.2μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	24.6% 2.7mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	0.096% 3.57g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Soy Flour vs Carrots:

• Raw Full-fat Soy Flour has 1.9 times more Vitamin B2 and 1.7 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain 1473.1 times more Vitamin A, 2.4 times more Vitamin B3, 1.8 times more Vitamin B5, 3.2 times more Vitamin B6, more Vitamin C, 3.6 times more Vitamin E and 2 times more Vitamin K than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Raw Carrots have similar amounts of Vitamin B1 per 300 kcal.
• Both Raw Full-fat Soy Flour as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Soy Flour vs Carrots:

• Raw Full-fat Soy Flour has 6.1 times more Copper, 2 times more Iron, 3.4 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus, 7.1 times more Selenium and 1.5 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.7 times more Calcium, 1.3 times more Potassium, 56.2 times more Sodium and 181.1 times more Water than Raw Full-fat Soy Flour.

Comparison of macro-nutrients per 300 calories:

• Raw Full-fat Soy Flour has 8.1 times more Fat, 8.8 times more Saturated Fat, 65.1 times more Omega 3, 9.7 times more Omega 6 and 3.8 times more Protein than Raw Carrots.
• While Raw Carrots contain 3.2 times more Carbohydrate, 6.7 times more Sugars and 3.1 times more Fiber than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Raw Carrots have similar amounts of Energy per 300 kcal.
• Both Raw Full-fat Soy Flour as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.