Comparing Nutrients in 100 grams Canned Carrots with Salt VS Soy Flour, defatted

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Soy Flour, defatted	58%	3%	39%

Macro Nutrients

	Canned Carrots with Salt	Soy Flour, defatted	Recommended Dietary Allowance
Energy	0.86% 25kcal	11.3% 327kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	2.76% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.26% 5.54g	26% 34g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	22.6% 16.4g	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	3.95% 1.5g	46% 17.5g	38g per day for Men 19-50 years
Protein	1.14% 0.64g	92% 51.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Soy Flour, defatted	Recommended Dietary Allowance
Vitamin A	62% 558μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	58% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	44% 0.57mg	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	2.25% 9μg	76.3% 305μg	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	3% 2.7mg	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	4.93% 0.74mg	0.8% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Soy Flour, defatted	Recommended Dietary Allowance
Calcium	2.5% 25mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	452% 4.07mg	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	8% 0.64mg	116% 9.24mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	131% 3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	469% 211μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.43% 24mg	96% 674mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	70% 2384mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.2% 7.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Soy Flour, defatted per 100 g

Compare the macro and micronutrient content in 100 g of Canned Carrots with Salt versus 100 g of Soy Flour, defatted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Carrots with Salt vs Soy Flour, defatted:

• 100 grams of Canned Carrots with Salt have 279 times more Vitamin A, more Vitamin C, 6.2 times more Vitamin E and 2.4 times more Vitamin K than Soy Flour, defatted.
• While 100 g of Soy flour, defatted contain 38.8 times more Vitamin B1, 8.4 times more Vitamin B2, 4.7 times more Vitamin B3, 14.8 times more Vitamin B5, 5.1 times more Vitamin B6 and 33.9 times more Vitamin B9 than Drained Canned Carrots with Salt.
• 100 grams of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 100 grams of Soy Flour, defatted have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Drained Canned Carrots with Salt as well as Soy flour, defatted have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Carrots with Salt vs Soy Flour, defatted:

• 100 grams of Canned Carrots with Salt have 12.1 times more Sodium and 12.8 times more Water than Soy Flour, defatted.
• While 100 g of Soy flour, defatted contain 9.6 times more Calcium, 39.1 times more Copper, 14.4 times more Iron, 36.3 times more Magnesium, 6.7 times more Manganese, 28.1 times more Phosphorus, 13.3 times more Potassium, 4.3 times more Selenium and 9.5 times more Zinc than Drained Canned Carrots with Salt.
• 100 grams of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Soy flour, defatted contain 13.1 times more Energy, 5.7 times more Omega 3, 5.9 times more Omega 6, 6.1 times more Carbohydrate, 6.6 times more Sugars, 11.7 times more Fiber and 80.4 times more Protein than Drained Canned Carrots with Salt.
• 100 grams of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein