Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Soy Cheese

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Soy Cheese	33%	48%	19%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Soy Cheese	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	7.4% 214kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	33.6% 5.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.6g	7.52% 9.8g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	3.13% 2.27g	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	6.7% 2.55g	0% 0g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Soy Cheese	Recommended Dietary Allowance
Vitamin A	97% 869μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	3.3% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	7.63% 0.099mg	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	2.83% 11.3μg	7.8% 31μg	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	3.15% 2.83mg	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	6.9% 1.03mg	5.67% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	5.43% 6.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Soy Cheese	Recommended Dietary Allowance
Calcium	4.4% 44mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	60% 0.54mg	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	9.2% 0.74mg	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	77% 323mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	54.8% 1.26mg	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	4.05% 28.3mg	45% 315mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	43.3% 24μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	22% 2.44mg	11mg per day for Men 19-50 years
Water	3.56% 132g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Soy Cheese per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Liquids and Salt versus 5 oz of Soy Cheese to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Liquids and Salt vs Soy Cheese:

• 5 ounces of Canned Carrots with Liquids and Salt have 306.5 times more Vitamin A, 1.6 times more Vitamin B6, more Vitamin C, 1.2 times more Vitamin E and 2.1 times more Vitamin K than Soy Cheese.
• While 5 oz of Soybean, curd cheese contain 5.2 times more Vitamin B2 and 2.8 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Soy Cheese provide similar amounts of Vitamin B3 and Vitamin B5 per five ounces.
• 5 ounces of Soy Cheese have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Soybean, curd cheese have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Soy Cheese:

• 5 ounces of Canned Carrots with Liquids and Salt have 12 times more Sodium and 1.3 times more Water than Soy Cheese.
• While 5 oz of Soybean, curd cheese contain 6.1 times more Calcium, 3.7 times more Copper, 10.8 times more Iron, 25.3 times more Magnesium, 2 times more Manganese, 11.1 times more Phosphorus, 42 times more Selenium and 5.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Soy Cheese contain similar levels of Potassium per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Carrots with Liquids and Salt have 1.5 times more Sugars and more Fiber than Soy Cheese.
• While 5 oz of Soybean, curd cheese contain 6.6 times more Energy, 57.9 times more Fat, 46.9 times more Saturated Fat, 67.5 times more Omega 3, 72 times more Omega 6, 1.3 times more Carbohydrate and 21.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• 5 ounces of Soy Cheese provide inadequate amounts of Fiber