Comparing Nutrients in 500 calories Protein Powder Soy Based VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Protein Powder Soy Based: 129g
• Canned Carrots with Liquids and Salt: 2174g

Protein Powder Soy Based has 16.9 times more energy per 100g than Canned Carrots with Liquids and Salt. It has high energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Protein Powder Soy Based or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Protein Powder Soy Based	57%	13%	30%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Protein Powder Soy Based	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.16g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	4.47% 1.43g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	25.8% 0.41g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	18% 3.07g	7.16% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.6% 37.2g	89.8% 117g	130g per day for Men 19-50 years
Sugars	39.5% 28.6g	73.8% 53.5g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	22.7% 8.63g	103% 39g	38g per day for Men 19-50 years
Protein	128% 71.6g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Protein Powder Soy Based	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	187% 2.43mg	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	93% 372μg	43.5% 174μg	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	48.3% 43.5mg	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	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Protein Powder Soy Based	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	23% 229mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	375% 3.38mg	249% 2.24mg	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	193% 15.5mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82.5mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	NA	425% 9.8mg	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	234% 1639mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	35.4% 1202mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	3.05% 1.68μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	63% 945mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	77.3% 8.5mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	0.14% 5.32g	54.6% 2022g	3700g per day for Men 19-50 years

Protein Powder Soy Based VS Canned Carrots With Liquids And Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Protein Powder Soy Based or Canned Carrots with Liquids and Salt?

Lets compare vitamin content per 500 calories of Protein Powder Soy Based vs Canned Carrots with Liquids and Salt:

• 500 calories of Protein Powder Soy Based have 2.1 times more Vitamin B9 than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 2.8 times more Vitamin B2, 3 times more Vitamin B3, 11.5 times more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Protein Powder Soy Based.
• Both Protein Powder Soy Based and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Protein Powder Soy Based have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Protein Powder Soy Based as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Protein Powder Soy Based vs Canned Carrots with Liquids and Salt:

• 500 calories of Protein Powder Soy Based have 1.5 times more Copper, 1.4 times more Iron, 3.8 times more Phosphorus and 1.3 times more Zinc than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain 2.9 times more Calcium, 2.4 times more Magnesium, 3.1 times more Potassium, 5.2 times more Selenium, 5.5 times more Sodium and 379.8 times more Water than Protein Powder Soy Based.
• 500 calories of Protein Powder Soy Based lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Protein Powder Soy Based have 2.4 times more Omega 3, 2.5 times more Omega 6 and 5.7 times more Protein than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain 3.1 times more Carbohydrate, 1.9 times more Sugars and 4.5 times more Fiber than Protein Powder Soy Based.
• Both Protein Powder Soy Based and Canned Carrots with Liquids and Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 6