Comparing Nutrients in 5 ounces Shoyu VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Shoyu	57%	9%	34%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Shoyu	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	2.6% 75kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	0.83% 0.81g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	1.95% 0.33g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.38% 7g	8.43% 11g	130g per day for Men 19-50 years
Sugars	0.78% 0.57g	7.98% 5.8g	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	0% 0g	0.55% 0.4g	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	% 0.43g	% 0.51g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 4.88g	g per day for Men 19-50 years
Fiber	3% 1.13g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Shoyu	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	133% 1199μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.9% 0.047mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.1mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	4.93% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	9.16% 0.12mg	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	4.96% 20μg	3.9% 15.6μg	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	0% 0mg	3.62% 3.26mg	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	0% 0mg	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shoyu	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	13% 0.12mg	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	25.7% 2.06mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	10.3% 0.24mg	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	33.6% 235mg	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	519% 7786mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.23mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	2.73% 101g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Shoyu VS Cooked Frozen Carrots per 5 oz

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

Lets compare vitamin content per 5 ounces of Shoyu vs Cooked Frozen Carrots:

• 5 ounces of Shoyu have 4.5 times more Vitamin B2, 5.3 times more Vitamin B3, 1.7 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.3 times more Vitamin B9 than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain more Vitamin A, more Vitamin C, more Vitamin E and more Vitamin K than Shoyu Soy Sauce.
• Both Shoyu and Cooked Frozen Carrots provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Shoyu have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Shoyu Soy Sauce as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Shoyu vs Cooked Frozen Carrots:

• 5 ounces of Shoyu have 2.7 times more Iron, 6.7 times more Magnesium, 6.1 times more Manganese, 5.4 times more Phosphorus, 2.3 times more Potassium, 93.1 times more Sodium and 2.5 times more Zinc than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 1.9 times more Copper and 1.3 times more Water than Shoyu Soy Sauce.
• Both Shoyu and Cooked Frozen Carrots contain similar levels of Calcium per five ounces.
• Both Shoyu Soy Sauce as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Shoyu have 14 times more Protein than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 1.5 times more Omega 3, 1.6 times more Carbohydrate, 10.2 times more Sugars and 4.1 times more Fiber than Shoyu Soy Sauce.
• 5 ounces of Shoyu provide inadequate amounts of Omega 3
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Shoyu Soy Sauce as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in five ounces.