Comparing Nutrients in 5 ounces Carrots VS Roasted Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Roasted Soy Flour	32%	42%	26%

Macro Nutrients

	Carrots	Roasted Soy Flour	Recommended Dietary Allowance
Energy	2% 58kcal	21.5% 622kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	129% 2.07g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	91% 15.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	33% 43g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	15% 10.8g	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	1.08% 0.78g	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	% 0.84g	NA	g per day for Men 19-50 years
Sucrose	% 5.1g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	36% 13.7g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Carrots	Roasted Soy Flour	Recommended Dietary Allowance
Vitamin A	132% 1184μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	48.7% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	29% 4.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	38.3% 0.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10.5% 3.15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.73% 27μg	80.4% 322μg	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	9.3% 8.36mg	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	6.24% 0.94mg	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	84% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	350% 3.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	5.3% 0.43mg	103% 8.25mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	125% 523mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	128% 2.94mg	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	7.1% 49.6mg	96% 675mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	85% 2893mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	46% 5.07mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.15% 5.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Carrots vs Roasted Soy Flour:

• Raw Carrots have 139.2 times more Vitamin A and more Vitamin C than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 6.2 times more Vitamin B1, 16.2 times more Vitamin B2, 3.3 times more Vitamin B3, 4.4 times more Vitamin B5, 2.5 times more Vitamin B6, 11.9 times more Vitamin B9, 3 times more Vitamin E and 5.4 times more Vitamin K than Raw Carrots.
• Both Raw Carrots as well as Roasted Full-fat Soy Flour have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Carrots vs Roasted Soy Flour:

• Raw Carrots have 5.8 times more Sodium and 23.2 times more Water than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 5.7 times more Calcium, 49.4 times more Copper, 19.4 times more Iron, 30.8 times more Magnesium, 14.5 times more Manganese, 13.6 times more Phosphorus, 6.4 times more Potassium, 75 times more Selenium and 14.9 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 5 ounces:

• Roasted Full-fat Soy Flour contains 10.7 times more Energy, 91.1 times more Fat, 98.8 times more Saturated Fat, 729 times more Omega 3, 108.8 times more Omega 6, 3.2 times more Carbohydrate, 1.6 times more Sugars, 3.5 times more Fiber and 41 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Roasted Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.