Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Soy Flour	33%	40%	27%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Soy Flour	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	29.7% 861kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	42.2% 41g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	18.5% 5.93g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	171% 2.73g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	120% 20.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	48.7% 63.3g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	20.5% 15g	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	9.4% 3.57g	50% 19g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Soy Flour	Recommended Dietary Allowance
Vitamin A	135% 1216μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	177% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	53.6% 8.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	63% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	70.4% 0.91mg	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	3.97% 16μg	171% 685μg	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	4.4% 3.97mg	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	9.66% 1.45mg	25.8% 3.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	116% 139μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Soy Flour	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	41% 409mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	644% 5.8mg	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	13% 1.03mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	203% 851mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	196% 4.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1385% 623μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.67% 39.7mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	147% 4991mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	70.7% 7.78mg	11mg per day for Men 19-50 years
Water	5% 185g	0.28% 10.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Soy Flour:

• Canned Carrots Solids and Liquids with Salt have 102.2 times more Vitamin A and more Vitamin C than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 30.6 times more Vitamin B1, 43 times more Vitamin B2, 10.3 times more Vitamin B3, 11.4 times more Vitamin B5, 4.1 times more Vitamin B6, 43.1 times more Vitamin B9, 2.7 times more Vitamin E and 7.1 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Soy Flour:

• Canned Carrots Solids and Liquids with Salt have 18.5 times more Sodium and 18 times more Water than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 6.6 times more Calcium, 28.3 times more Copper, 12.3 times more Iron, 47.7 times more Magnesium, 5.1 times more Manganese, 24.7 times more Phosphorus, 14.5 times more Potassium, 18.8 times more Selenium and 13.5 times more Zinc than Canned Carrots Solids and Liquids with Salt.

Comparison of macro-nutrients per 7 ounces:

• Raw Full-fat Soy Flour contains 18.9 times more Energy, 147.5 times more Fat, 119.5 times more Saturated Fat, 172.3 times more Omega 3, 183.6 times more Omega 6, 5.9 times more Carbohydrate, 3 times more Sugars, 5.3 times more Fiber and 65.2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.