Comparing Nutrients in 5 ounces Frozen Carrots VS Soy Flour, defatted

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Soy Flour, defatted	58%	3%	39%

Macro Nutrients

	Frozen Carrots	Soy Flour, defatted	Recommended Dietary Allowance
Energy	1.76% 51kcal	16% 464kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	1.8% 1.73g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	3.9% 0.67g	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	37% 48g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	32% 23.3g	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	65.3% 25g	38g per day for Men 19-50 years
Protein	1.97% 1.1g	130% 73g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Soy Flour, defatted	Recommended Dietary Allowance
Vitamin A	112% 1006μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	82.4% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	27.6% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	56.7% 2.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	62.6% 0.81mg	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	108% 432μg	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	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.8% 25μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Soy Flour, defatted	Recommended Dietary Allowance
Calcium	5.1% 51mg	34% 342mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	640% 5.76mg	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	164% 13mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	98% 411mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	186% 4.28mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	665% 299μg	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	136% 955mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	99% 3379mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	4.4% 2.4μg	55μg per day for Men 19-50 years
Sodium	6.43% 96mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	31.7% 3.5mg	11mg per day for Men 19-50 years
Water	3.45% 128g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Soy Flour, defatted per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Carrots vs Soy Flour, defatted:

• 5 ounces of Frozen Carrots have 355 times more Vitamin A, more Vitamin C, 4.8 times more Vitamin E and 4.3 times more Vitamin K than Soy Flour, defatted.
• While 5 oz of Soy flour, defatted contain 15.9 times more Vitamin B1, 6.8 times more Vitamin B2, 5.6 times more Vitamin B3, 10.7 times more Vitamin B5, 6 times more Vitamin B6 and 30.5 times more Vitamin B9 than Frozen Carrots, Unprepared.
• 5 ounces of Soy Flour, defatted have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Frozen Carrots, Unprepared as well as Soy flour, defatted have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Carrots vs Soy Flour, defatted:

• 5 ounces of Frozen Carrots have 3.4 times more Sodium and 12.4 times more Water than Soy Flour, defatted.
• While 5 oz of Soy flour, defatted contain 6.7 times more Calcium, 54.9 times more Copper, 21 times more Iron, 24.2 times more Magnesium, 17.6 times more Manganese, 20.4 times more Phosphorus, 10.1 times more Potassium, 2.4 times more Selenium and 7.5 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 Soy flour, defatted contain 9.1 times more Energy, 3.7 times more Omega 3, 1.9 times more Omega 6, 4.3 times more Carbohydrate, 3.4 times more Sugars, 5.3 times more Fiber and 66 times more Protein than Frozen Carrots, Unprepared.
• 5 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein