Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Soy protein isolate

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Soy protein isolate	92%	8%	0%

Macro Nutrients

	Canned Carrots with Salt	Soy protein isolate	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	23% 665kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	6.94% 6.73g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	2.6% 0.84g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	0% 0g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	0% 0g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	0% 0g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	313% 175g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Soy protein isolate	Recommended Dietary Allowance
Vitamin A	123% 1107μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	18% 2.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	15.3% 0.2mg	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	4.47% 18μg	87.3% 349μg	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	5.95% 5.36mg	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	9.8% 1.47mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Soy protein isolate	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	35.3% 353mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	353% 3.17mg	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	16% 1.27mg	360% 28.8mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	18.4% 77.4mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	129% 2.96mg	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	6.8% 47.6mg	220% 1540mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	4.73% 161mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	133% 1994mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	72.7% 8mg	11mg per day for Men 19-50 years
Water	5% 184g	0.27% 9.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Soy protein isolate per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Soy protein isolate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Soy protein isolate:

• 7 ounces of Canned Carrots with Salt have more Vitamin A, 2.3 times more Vitamin B5, more Vitamin C, more Vitamin E and more Vitamin K than Soy protein isolate.
• While 7 oz of Soy protein isolate contain 9.8 times more Vitamin B1, 3.3 times more Vitamin B2, 2.6 times more Vitamin B3 and 19.6 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Soy protein isolate provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Soy protein isolate have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Soy protein isolate have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Soy protein isolate:

• 7 ounces of Canned Carrots with Salt have 2.2 times more Potassium and 18.7 times more Water than Soy protein isolate.
• While 7 oz of Soy protein isolate contain 7.1 times more Calcium, 15.4 times more Copper, 22.7 times more Iron, 4.9 times more Magnesium, 3.3 times more Manganese, 32.3 times more Phosphorus, 4.2 times more Sodium and 15.5 times more Zinc than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Drained Canned Carrots with Salt as well as Soy protein isolate lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Salt have more Carbohydrate, more Sugars and more Fiber than Soy protein isolate.
• While 7 oz of Soy protein isolate contain 13.4 times more Energy, 17.8 times more Fat, 17.7 times more Omega 3, 18.4 times more Omega 6 and 138 times more Protein than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• 7 ounces of Soy protein isolate provide inadequate amounts of Carbohydrate and Fiber