Comparing Nutrients in 500 calories Soy Flour VS Carrots

Weight per 500 calories

• Soy Flour: 115g
• Carrots: 1220g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24.5% 23.8g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	10.8% 3.44g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	99% 1.6g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.3% 36.8g	90% 117g	130g per day for Men 19-50 years
Sugars	12% 8.64g	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	29% 11g	90% 34g	38g per day for Men 19-50 years
Protein	77.8% 43.6g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Carrots	Recommended Dietary Allowance
Vitamin A	0.77% 6.9μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.8% 0.67mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	103% 1.34mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.98mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	99% 397μg	58% 232μg	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	80% 72mg	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	15% 2.25mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.2% 80.6μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Carrots	Recommended Dietary Allowance
Calcium	23.7% 237mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	374% 3.36mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	92% 7.34mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	118% 494mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	114% 2.62mg	76% 1.74mg	2.3mg per day for Men 19-50 years
Molybdenum	804% 362μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	81.3% 569mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	85.2% 2897mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.64μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.16% 5.94g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Raw Full-fat Soy Flour as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
• Both Raw Full-fat Soy Flour as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.