Comparing Nutrients in 300 calories Shoyu VS Carrots

Weight per 300 calories

• Shoyu: 566g
• Carrots: 732g

Shoyu has 1.3 times more energy per 100g than Carrots. It has low energy density when compared to other foods. Raw Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Shoyu	57%	9%	34%
Carrots	8%	5%	87%

Macro Nutrients

	Shoyu	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.33% 3.23g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	7.8% 1.32g	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	21.5% 28g	54% 70g	130g per day for Men 19-50 years
Sugars	3.12% 2.26g	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	0% 0g	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	% 1.7g	% 4.3g	g per day for Men 19-50 years
Sucrose	% 0.57g	% 26.3g	g per day for Men 19-50 years
Fiber	12% 4.53g	54% 20.5g	38g per day for Men 19-50 years
Protein	82.3% 46g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Shoyu	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.6% 0.19mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72% 0.93mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.7% 12.4mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.7mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	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	20% 79.2μg	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	0% 0mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shoyu	Carrots	Recommended Dietary Allowance
Calcium	18.7% 187mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	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	103% 8.2mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	100% 419mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	251% 5.76mg	45.5% 1.05mg	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	134% 940mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	72.4% 2462mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	2073% 31092mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	44.8% 4.92mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	11% 403g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Shoyu vs Carrots:

• Shoyu Soy Sauce has 2.2 times more Vitamin B2 and 1.7 times more Vitamin B3 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 2.6 times more Vitamin B1, 1.8 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Shoyu Soy Sauce.
• Both Shoyu Soy Sauce and Raw Carrots have similar amounts of Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Shoyu Soy Sauce as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Shoyu vs Carrots:

• Shoyu Soy Sauce has 3.7 times more Iron, 4.8 times more Magnesium, 5.5 times more Manganese, 3.7 times more Phosphorus, 3.9 times more Selenium, 61.6 times more Sodium and 2.8 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.3 times more Calcium, 1.4 times more Copper and 1.6 times more Water than Shoyu Soy Sauce.
• Both Shoyu Soy Sauce and Raw Carrots have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Shoyu Soy Sauce has 1.8 times more Fat, 11.2 times more Omega 3, 1.8 times more Omega 6 and 6.8 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.5 times more Carbohydrate, 15.3 times more Sugars, more Fructose and 4.5 times more Fiber than Shoyu Soy Sauce.
• Both Shoyu Soy Sauce and Raw Carrots have similar amounts of Energy per 300 kcal.
• Both Shoyu Soy Sauce as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.