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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Soy Cheese	33%	48%	19%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Soy Cheese	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	7.27% 2.33g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	67% 1.07g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	47% 8g	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	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	4.38% 3.18g	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	0% 0g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	44.3% 25g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Soy Cheese	Recommended Dietary Allowance
Vitamin A	135% 1216μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	10.7% 0.14mg	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	11% 43.7μg	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	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Soy Cheese	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	37.3% 373mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	83.8% 0.75mg	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	139% 11mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	108% 452mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	76.7% 1.76mg	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	5.67% 39.7mg	63% 441mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	11.6% 395mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	60.6% 33.3μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	5% 185g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Soy Cheese per 7 oz

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

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

• 7 ounces of Canned Carrots with Liquids and Salt have 306.5 times more Vitamin A, 1.6 times more Vitamin B6, more Vitamin C, 1.2 times more Vitamin E and 2.1 times more Vitamin K than Soy Cheese.
• While 7 oz of Soybean, curd cheese contain 5.2 times more Vitamin B2 and 2.8 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Soy Cheese provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Soy Cheese have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Soybean, curd cheese have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Carrots with Liquids and Salt have 12 times more Sodium and 1.3 times more Water than Soy Cheese.
• While 7 oz of Soybean, curd cheese contain 6.1 times more Calcium, 3.7 times more Copper, 10.8 times more Iron, 25.3 times more Magnesium, 2 times more Manganese, 11.1 times more Phosphorus, 42 times more Selenium and 5.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Soy Cheese contain similar levels of Potassium per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.5 times more Sugars and more Fiber than Soy Cheese.
• While 7 oz of Soybean, curd cheese contain 6.6 times more Energy, 57.9 times more Fat, 46.9 times more Saturated Fat, 67.5 times more Omega 3, 72 times more Omega 6, 1.3 times more Carbohydrate and 21.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• 7 ounces of Soy Cheese provide inadequate amounts of Fiber