Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Soy Flour, defatted

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Soy Flour, defatted	58%	3%	39%

Macro Nutrients

	Cooked Frozen Carrots	Soy Flour, defatted	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	2.5% 2.42g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	5.5% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.8% 15.3g	51.8% 67.3g	130g per day for Men 19-50 years
Sugars	11% 8.1g	45% 32.6g	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	0.77% 0.56g	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	% 0.71g	NA	g per day for Men 19-50 years
Sucrose	% 6.83g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	91% 34.7g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Soy Flour, defatted	Recommended Dietary Allowance
Vitamin A	187% 1679μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	115% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	38.6% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	32.4% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	79.4% 3.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	87.6% 1.14mg	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	5.46% 22μg	151% 605μg	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	5.07% 4.56mg	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	13.4% 2mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Soy Flour, defatted	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	48% 478mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	896% 8.07mg	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% 1.05mg	229% 18.3mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	137% 575mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	260% 6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	930% 419μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	8.8% 61.5mg	191% 1338mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	139% 4731mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	44.4% 4.9mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.39% 14.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Soy Flour, defatted per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots versus 7 oz of Soy Flour, defatted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Soy Flour, defatted:

• 7 ounces of Cooked Frozen Carrots have 423 times more Vitamin A, more Vitamin C, 8.4 times more Vitamin E and 3.3 times more Vitamin K than Soy Flour, defatted.
• While 7 oz of Soy flour, defatted contain 23.3 times more Vitamin B1, 6.8 times more Vitamin B2, 6.3 times more Vitamin B3, 11.5 times more Vitamin B5, 6.8 times more Vitamin B6 and 27.7 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• 7 ounces of Soy Flour, defatted have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Soy flour, defatted have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Soy Flour, defatted:

• 7 ounces of Cooked Frozen Carrots have 3 times more Sodium and 12.5 times more Water than Soy Flour, defatted.
• While 7 oz of Soy flour, defatted contain 6.9 times more Calcium, 49.6 times more Copper, 17.4 times more Iron, 26.4 times more Magnesium, 18.1 times more Manganese, 21.7 times more Phosphorus, 12.4 times more Potassium, 2.8 times more Selenium and 7 times more Zinc than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Soy flour, defatted contain 8.8 times more Energy, 1.4 times more Omega 3, 1.6 times more Omega 6, 4.4 times more Carbohydrate, 4 times more Sugars, 5.3 times more Fiber and 88.7 times more Protein than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein