Comparing Nutrients in 500 calories Canned Carrots with Liquids and Salt VS Defatted Soy Meal

Weight per 500 calories

• Canned Carrots with Liquids and Salt: 2174g
• Defatted Soy Meal: 148g

Raw Defatted Soy Meal has 14.7 times more energy per unit of mass than Canned Carrots Solids and Liquids with Salt, which is high in comparison to other foods. Canned Carrots with Liquids and Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Carrots with Liquids and Salt or Defatted Soy Meal?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Defatted Soy Meal	54%	6%	40%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Defatted Soy Meal	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.14% 3.04g	3.66% 3.55g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	7.16% 1.2g	8.04% 1.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.8% 117g	41% 53.2g	130g per day for Men 19-50 years
Sugars	73.8% 53.5g	NA	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	103% 39g	NA	38g per day for Men 19-50 years
Protein	22.5% 12.6g	130% 73g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Defatted Soy Meal	Recommended Dietary Allowance
Vitamin A	1481% 13326μg	0.33% 2.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	85.4% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	28.6% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.2% 9.15mg	24% 3.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	58.8% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.43mg	65% 0.84mg	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	43.5% 174μg	112% 450μg	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	48.3% 43.5mg	0% 0mg	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	106% 16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 213μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Defatted Soy Meal	Recommended Dietary Allowance
Calcium	67.4% 674mg	36.2% 362mg	1000mg per day for Men 19-50 years
Copper	249% 2.24mg	330% 2.97mg	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	141% 11.3mg	254% 20.3mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	108% 454mg	420mg per day for Men 19-50 years
Manganese	425% 9.8mg	245% 5.64mg	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	62% 435mg	149% 1040mg	700mg per day for Men 19-50 years
Potassium	111% 3761mg	109% 3694mg	3400mg per day for Men 19-50 years
Selenium	16% 8.7μg	8.9% 4.9μg	55μg per day for Men 19-50 years
Sodium	348% 5217mg	0.3% 4.45mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	68.2% 7.5mg	11mg per day for Men 19-50 years
Water	54.6% 2022g	0.28% 10.3g	3700g per day for Men 19-50 years

Canned Carrots With Liquids And Salt VS Defatted Soy Meal Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Carrots with Liquids and Salt or Defatted Soy Meal?

Lets compare vitamin content per 500 calories of Canned Carrots with Liquids and Salt vs Defatted Soy Meal:

• 500 calories of Canned Carrots with Liquids and Salt have 4490.9 times more Vitamin A, 1.6 times more Vitamin B2, 2.4 times more Vitamin B3, 2.9 times more Vitamin B6 and more Vitamin C than Defatted Soy Meal.
• While 500 kcal of Raw Defatted Soy Meal contain 2.5 times more Vitamin B1 and 2.6 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Defatted Soy Meal provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Defatted Soy Meal have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Defatted Soy Meal have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Carrots with Liquids and Salt vs Defatted Soy Meal:

• 500 calories of Canned Carrots with Liquids and Salt have 1.9 times more Calcium, 1.7 times more Manganese, 1.8 times more Selenium, 1172.2 times more Sodium and 196.3 times more Water than Defatted Soy Meal.
• While 500 kcal of Raw Defatted Soy Meal contain 1.3 times more Copper, 1.8 times more Iron, 2.3 times more Magnesium and 2.4 times more Phosphorus than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Defatted Soy Meal contain similar levels of Potassium and Zinc per 500 calories.
• 500 calories of Defatted Soy Meal lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Carrots with Liquids and Salt have 2.2 times more Carbohydrate than Defatted Soy Meal.
• While 500 kcal of Raw Defatted Soy Meal contain 5.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Defatted Soy Meal offer comparable quantities of Energy and Omega 3 per 500 calories.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Defatted Soy Meal provide inadequate amounts of Omega 6 in 500 calories.