Comparing Nutrients in 5 ounces Frozen Carrots VS Low-fat Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Low-fat Soy Flour	50%	20%	30%

Macro Nutrients

	Frozen Carrots	Low-fat Soy Flour	Recommended Dietary Allowance
Energy	1.76% 51kcal	18% 527kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	5.7% 1.83g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	49% 0.79g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	30.5% 5.2g	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	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	18.2% 13.2g	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	59.7% 22.7g	38g per day for Men 19-50 years
Protein	1.97% 1.1g	126% 70.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Low-fat Soy Flour	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	129% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	114% 1.5mg	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	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.8% 25μg	4.6% 5.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Low-fat Soy Flour	Recommended Dietary Allowance
Calcium	5.1% 51mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	252% 2.27mg	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	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	96% 404mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	194% 4.47mg	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	137% 957mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	87% 2963mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	152% 83.5μg	55μg per day for Men 19-50 years
Sodium	6.43% 96mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	53% 5.8mg	11mg per day for Men 19-50 years
Water	3.45% 128g	0.18% 6.53g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Low-fat Soy Flour per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Carrots vs Low-fat Soy Flour:

• 5 ounces of Frozen Carrots have 355 times more Vitamin A, more Vitamin C and 4.5 times more Vitamin K than Low-fat Soy Flour.
• While 5 oz of Low-fat Soy Flour contain 24.7 times more Vitamin B1, 7.6 times more Vitamin B2, 6.4 times more Vitamin B3, 8.3 times more Vitamin B5, 11.1 times more Vitamin B6 and 28.9 times more Vitamin B9 than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Low-fat Soy Flour provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Low-fat Soy Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Carrots, Unprepared as well as Low-fat Soy Flour have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Carrots vs Low-fat Soy Flour:

• 5 ounces of Frozen Carrots have 7.6 times more Sodium and 19.5 times more Water than Low-fat Soy Flour.
• While 5 oz of Low-fat Soy Flour contain 7.9 times more Calcium, 21.6 times more Copper, 18.6 times more Iron, 23.8 times more Magnesium, 18.4 times more Manganese, 20.5 times more Phosphorus, 8.9 times more Potassium, 84.1 times more Selenium and 12.4 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 Low-fat Soy Flour contain 10.3 times more Energy, 19.3 times more Fat, 27.4 times more Saturated Fat, 32.6 times more Omega 3, 14.8 times more Omega 6, 3.9 times more Carbohydrate, 2 times more Sugars, 4.8 times more Fiber and 63.9 times more Protein than Frozen Carrots, Unprepared.
• 5 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein