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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Soy Vermicelli	0%	0%	100%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Soy Vermicelli	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	22.7% 657kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.44% 0.075g	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	126% 163g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	47.7% 34.6g	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	20.4% 7.74g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	0.35% 0.2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Soy Vermicelli	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	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	0% 0mg	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	0% 0μg	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	6.75% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Soy Vermicelli	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	422% 3.8mg	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	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	NA	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	0.18% 5.95mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	97% 53.6μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	76.5% 8.4mg	11mg per day for Men 19-50 years
Water	5% 185g	0.64% 23.6g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Canned Carrots with Liquids and Salt have 306.5 times more Vitamin A, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C, 1.4 times more Vitamin E and 2.6 times more Vitamin K than Soy Vermicelli.
• 7 ounces of Soy Vermicelli have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Vermicelli, made from soy 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 Vermicelli:

• 7 ounces of Canned Carrots with Liquids and Salt have 4.5 times more Magnesium, 57.7 times more Potassium, 60 times more Sodium and 7.8 times more Water than Soy Vermicelli.
• While 7 oz of Vermicelli, made from soy contain 1.8 times more Calcium, 18.6 times more Copper, 3.5 times more Iron, 67.5 times more Selenium and 14.6 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Soy Vermicelli contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium
• 7 ounces of Soy Vermicelli lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Vermicelli, made from soy contain 14.4 times more Energy, 15.3 times more Carbohydrate, 7.1 times more Sugars and 2.2 times more Fiber than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy
• Both Canned Carrots Solids and Liquids with Salt as well as Vermicelli, made from soy provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.