Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Soy Flour	33%	40%	27%

Macro Nutrients

	Cooked Frozen Carrots	Soy Flour	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	29.7% 861kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	42.2% 41g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	18.5% 5.93g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	171% 2.73g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	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	11.8% 15.3g	48.7% 63.3g	130g per day for Men 19-50 years
Sugars	11% 8.1g	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	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	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

	Cooked Frozen Carrots	Soy Flour	Recommended Dietary Allowance
Vitamin A	187% 1679μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	177% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	53.6% 8.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	63% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	5.46% 22μg	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	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	25.8% 3.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	116% 139μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Soy Flour	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	41% 409mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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% 1.05mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	203% 851mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	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	8.8% 61.5mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	147% 4991mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	70.7% 7.78mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.28% 10.2g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots versus 7 oz of Soy Flour 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:

• 7 ounces of Cooked Frozen Carrots have 141 times more Vitamin A and more Vitamin C than Soy Flour.
• While 7 oz of Raw Full-fat Soy Flour contain 19.4 times more Vitamin B1, 31.4 times more Vitamin B2, 10.4 times more Vitamin B3, 9.1 times more Vitamin B5, 5.5 times more Vitamin B6, 31.4 times more Vitamin B9, 1.9 times more Vitamin E and 5.1 times more Vitamin K than Boiled and Drained Frozen Carrots.
• 7 ounces of Soy Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Frozen Carrots as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Frozen Carrots have 4.5 times more Sodium and 17.5 times more Water than Soy Flour.
• While 7 oz of Raw Full-fat Soy Flour contain 5.9 times more Calcium, 35.6 times more Copper, 12 times more Iron, 39 times more Magnesium, 13.6 times more Manganese, 15.9 times more Phosphorus, 13.1 times more Potassium, 12.5 times more Selenium and 11.2 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 Raw Full-fat Soy Flour contain 11.7 times more Energy, 30.4 times more Fat, 24.9 times more Saturated Fat, 31.3 times more Omega 3, 35.6 times more Omega 6, 4.1 times more Carbohydrate, 1.8 times more Sugars, 2.9 times more Fiber and 65.2 times more Protein than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein