Comparing Nutrients in 500 calories Low Salt Shoyu VS Carrots

Weight per 500 calories

• Low Salt Shoyu: 877g
• Carrots: 1220g

Low Salt Shoyu has 1.4 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 500 calories - Low Salt Shoyu or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Low Salt Shoyu	59%	4%	37%
Carrots	8%	5%	87%

Macro Nutrients

	Low Salt Shoyu	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.63g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	8.22% 0.13g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	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	37.7% 49g	90% 117g	130g per day for Men 19-50 years
Sugars	6.05% 4.4g	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	0% 0g	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	% 2.63g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 43.8g	g per day for Men 19-50 years
Fiber	16% 6.14g	90% 34g	38g per day for Men 19-50 years
Protein	142% 79.4g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Low Salt Shoyu	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.2% 0.35mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.6% 3.73mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	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	96% 386μg	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	24% 3.6mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Salt Shoyu	Carrots	Recommended Dietary Allowance
Calcium	26.3% 263mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	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	148% 12mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	144% 605mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	384% 8.84mg	76% 1.74mg	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	208% 1456mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	91% 3088mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	7.97% 4.4μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	2104% 31561mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	18% 659g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Low Salt Shoyu vs Carrots:

• Shoyu Soy Sauce, low salt has 3 times more Vitamin B2 and 1.7 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 2.3 times more Vitamin B1, more Vitamin C, 2.2 times more Vitamin E and more Vitamin K than Shoyu Soy Sauce, low salt.
• Both Shoyu Soy Sauce, low salt and Raw Carrots have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Shoyu Soy Sauce, low salt as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Low Salt Shoyu vs Carrots:

• Shoyu Soy Sauce, low salt has 3.2 times more Iron, 4.1 times more Magnesium, 5.1 times more Manganese, 3.4 times more Phosphorus, 3.6 times more Selenium, 37.5 times more Sodium and 2.4 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.5 times more Calcium, 1.3 times more Copper, 1.3 times more Potassium and 1.6 times more Water than Shoyu Soy Sauce, low salt.

Comparison of macro-nutrients per 500 calories:

• Shoyu Soy Sauce, low salt has 5.4 times more Omega 3 and 7 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.4 times more Carbohydrate, 13.2 times more Sugars, more Fructose and 5.6 times more Fiber than Shoyu Soy Sauce, low salt.
• Both Shoyu Soy Sauce, low salt and Raw Carrots have similar amounts of Energy and Omega 6 per 500 kcal.
• Both Shoyu Soy Sauce, low salt as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.