Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Soy sauce, reduced sodium, made from hydrolyzed vegetable protein

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	35%	3%	62%

Macro Nutrients

	Cooked Frozen Carrots	Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	0.63% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	0.9% 0.15g	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	22% 28.7g	130g per day for Men 19-50 years
Sugars	11% 8.1g	15.4% 11g	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	0.27% 0.2g	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	% 6g	g per day for Men 19-50 years
Sucrose	% 6.83g	% 0.16g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Vitamin A	187% 1679μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	5.6% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	5.87% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	5.65% 0.073mg	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	2% 7.94μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	11% 0.097mg	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	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	13% 0.3mg	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	8.8% 61.5mg	25.2% 177mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	181% 6148mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	382% 5735mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.84% 179g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Soy sauce, reduced sodium, made from hydrolyzed vegetable protein per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots versus 7 oz of Soy sauce, reduced sodium, made from hydrolyzed vegetable protein to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Soy sauce, reduced sodium, made from hydrolyzed vegetable protein:

• 7 ounces of Cooked Frozen Carrots have more Vitamin A, 2.3 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Soy sauce, reduced sodium, made from hydrolyzed vegetable protein.
• Both Cooked Frozen Carrots and Soy sauce, reduced sodium, made from hydrolyzed vegetable protein provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Soy sauce, reduced sodium, made from hydrolyzed vegetable protein have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Carrots as well as Soy sauce, reduced sodium, made from hydrolyzed vegetable protein have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Soy sauce, reduced sodium, made from hydrolyzed vegetable protein:

• 7 ounces of Cooked Frozen Carrots have 3.2 times more Calcium, 1.7 times more Copper, 1.2 times more Iron, 1.4 times more Zinc and 1.4 times more Water than Soy sauce, reduced sodium, made from hydrolyzed vegetable protein.
• While 7 oz of Soy sauce, reduced sodium, made from hydrolyzed vegetable protein contain 3.1 times more Magnesium, 2.9 times more Phosphorus, 16.1 times more Potassium and 49 times more Sodium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Soy sauce, reduced sodium, made from hydrolyzed vegetable protein contain similar levels of Manganese per seven ounces.
• 7 ounces of Soy sauce, reduced sodium, made from hydrolyzed vegetable protein lack sufficient amounts of Calcium
• Both Boiled and Drained Frozen Carrots as well as Soy sauce, reduced sodium, made from hydrolyzed vegetable protein lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have 3.7 times more Omega 3 and 11 times more Fiber than Soy sauce, reduced sodium, made from hydrolyzed vegetable protein.
• While 7 oz of Soy sauce, reduced sodium, made from hydrolyzed vegetable protein contain 2.4 times more Energy, 1.9 times more Carbohydrate, 1.4 times more Sugars and 14.1 times more Protein than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• 7 ounces of Soy sauce, reduced sodium, made from hydrolyzed vegetable protein provide inadequate amounts of Omega 3 and Fiber
• Both Boiled and Drained Frozen Carrots as well as Soy sauce, reduced sodium, made from hydrolyzed vegetable protein provide inadequate amounts of Omega 6 in seven ounces.