Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Soy Nuts

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Soy Nuts	36%	40%	24%

Macro Nutrients

	Canned Carrots with Salt	Soy Nuts	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	30.7% 891kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	44.2% 43g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	19.4% 6.2g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	179% 2.86g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	126% 21.4g	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	44.2% 57.5g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	NA	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	42.3% 16g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	154% 86g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Soy Nuts	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	70.6% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	18.8% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	34.3% 0.45mg	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	102% 407μg	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	10% 9.13mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	61% 73.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Soy Nuts	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	238% 2.14mg	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	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	108% 452mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	188% 4.33mg	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	184% 1288mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	79.6% 2707mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	69.6% 38.3μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	86% 9.47mg	11mg per day for Men 19-50 years
Water	5% 184g	0.043% 1.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Soy Nuts 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 Nuts:

• 7 ounces of Canned Carrots with Salt have more Vitamin A than Soy Nuts.
• While 7 oz of Dry-roasted Soybeans contain 23.7 times more Vitamin B1, 25.2 times more Vitamin B2, 1.9 times more Vitamin B3, 3.5 times more Vitamin B5, 2 times more Vitamin B6, 22.8 times more Vitamin B9, 1.7 times more Vitamin C and 3.8 times more Vitamin K than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Soy Nuts have insufficient amounts of Vitamin A
• Both Drained Canned Carrots with Salt as well as Dry-roasted Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Carrots with Salt have 121 times more Sodium and 116.2 times more Water than Soy Nuts.
• While 7 oz of Dry-roasted Soybeans contain 5.6 times more Calcium, 10.4 times more Copper, 6.2 times more Iron, 28.5 times more Magnesium, 4.9 times more Manganese, 27 times more Phosphorus, 7.6 times more Potassium, 48.3 times more Selenium and 18.3 times more Zinc than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry-roasted Soybeans contain 18 times more Energy, 113.8 times more Fat, 86.9 times more Saturated Fat, 131.2 times more Omega 3, 136.3 times more Omega 6, 5.2 times more Carbohydrate, 5.4 times more Fiber and 67.7 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