Comparing Nutrients in 5 ounces Frozen Carrots VS Protein Powder Soy Based

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Protein Powder Soy Based	57%	13%	30%

Macro Nutrients

	Frozen Carrots	Protein Powder Soy Based	Recommended Dietary Allowance
Energy	1.76% 51kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	8.12% 7.9g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	4.92% 1.57g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	28.3% 0.45g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	20% 3.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	31.5% 41g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	43.4% 31.5g	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	0.61% 0.44g	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 5.74g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	25% 9.5g	38g per day for Men 19-50 years
Protein	1.97% 1.1g	141% 78.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Protein Powder Soy Based	Recommended Dietary Allowance
Vitamin A	112% 1006μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	21% 3.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	18% 0.23mg	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	3.54% 14μg	102% 410μg	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	3.94% 3.54mg	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	5.4% 0.81mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.8% 25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Protein Powder Soy Based	Recommended Dietary Allowance
Calcium	5.1% 51mg	25.2% 252mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	413% 3.7mg	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	7.8% 0.62mg	213% 17mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	NA	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	6.7% 46.8mg	258% 1803mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	39% 1323mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	6.43% 96mg	69.3% 1039mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	85% 9.36mg	11mg per day for Men 19-50 years
Water	3.45% 128g	0.16% 5.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Protein Powder Soy Based per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Carrots versus 5 oz of Protein Powder Soy Based to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Carrots vs Protein Powder Soy Based:

• 5 ounces of Frozen Carrots have more Vitamin A, more Vitamin C, more Vitamin E and more Vitamin K than Protein Powder Soy Based.
• While 5 oz of Protein Powder Soy Based contain 6.5 times more Vitamin B1, 4.4 times more Vitamin B2, 5.1 times more Vitamin B3, 1.7 times more Vitamin B6 and 28.9 times more Vitamin B9 than Frozen Carrots, Unprepared.
• 5 ounces of Protein Powder Soy Based have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Carrots, Unprepared as well as Protein Powder Soy Based have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Carrots vs Protein Powder Soy Based:

• 5 ounces of Frozen Carrots have 21.8 times more Water than Protein Powder Soy Based.
• While 5 oz of Protein Powder Soy Based contain 4.9 times more Calcium, 35.4 times more Copper, 27.3 times more Iron, 5.3 times more Magnesium, 38.5 times more Phosphorus, 4 times more Potassium, 1.9 times more Selenium, 10.8 times more Sodium and 20 times more Zinc than Frozen Carrots, Unprepared.
• 5 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Protein Powder Soy Based contain 10.8 times more Energy, 12.1 times more Fat, 23.6 times more Saturated Fat, 18.8 times more Omega 3, 9.6 times more Omega 6, 3.7 times more Carbohydrate, 4.7 times more Sugars, 2 times more Fiber and 71.2 times more Protein than Frozen Carrots, Unprepared.
• 5 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein