Comparing Nutrients in 500 calories Low-fat Soy Flour VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Low-fat Soy Flour: 134g
• Canned Carrots with Liquids and Salt: 2174g

Low-fat Soy Flour has 16.2 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.

Which food has more nutrients per 500 calories - Low-fat Soy Flour or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Low-fat Soy Flour	50%	20%	30%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Low-fat Soy Flour	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	12.3% 12g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	5.4% 1.73g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	46.6% 0.75g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	29% 4.9g	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	31.7% 41g	89.8% 117g	130g per day for Men 19-50 years
Sugars	17.3% 12.5g	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	56.6% 21.5g	103% 39g	38g per day for Men 19-50 years
Protein	120% 67g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Low-fat Soy Flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.3% 2.7μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.46mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.8% 3.97mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.7% 2.1mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	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	97% 388μg	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	4.93% 0.74mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.37% 5.24μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low-fat Soy Flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	38.3% 383mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	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	138% 11mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	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	130% 907mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	82.6% 2809mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	0.81% 12mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	54.6% 2022g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Low-fat Soy Flour vs Canned Carrots with Liquids and Salt:

• Low-fat Soy Flour has 3.5 times more Vitamin B1 and 2.2 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 4957.3 times more Vitamin A, 1.6 times more Vitamin B2, 2.3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin C, 21.5 times more Vitamin E and 40.6 times more Vitamin K than Low-fat Soy Flour.
• Both Low-fat Soy Flour as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Low-fat Soy Flour vs Canned Carrots with Liquids and Salt:

• Low-fat Soy Flour has 2 times more Magnesium, 2.1 times more Phosphorus and 9.1 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.8 times more Calcium, 2.3 times more Manganese, 1.3 times more Potassium, 431.3 times more Sodium and 326.2 times more Water than Low-fat Soy Flour.
• Both Low-fat Soy Flour and Canned Carrots Solids and Liquids with Salt have similar amounts of Copper, Iron and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Low-fat Soy Flour has 3.9 times more Fat, 3.2 times more Saturated Fat, 4.3 times more Omega 3, 4 times more Omega 6 and 5.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.8 times more Carbohydrate, 4.3 times more Sugars and 1.8 times more Fiber than Low-fat Soy Flour.
• Both Low-fat Soy Flour and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy per 500 kcal.
• Both Low-fat Soy Flour as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.