Comparing Nutrients in 100 grams Boiled Carrots VS Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Soy Flour	33%	40%	27%

Macro Nutrients

	Boiled Carrots	Soy Flour	Recommended Dietary Allowance
Energy	1.2% 35kcal	15% 434kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	21.3% 20.7g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	9.33% 3g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	86% 1.38g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	60.5% 10.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.32% 8.22g	24.6% 32g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	10.3% 7.5g	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	0.5% 0.36g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 2.7g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	25.3% 9.6g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	67.5% 38g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Soy Flour	Recommended Dietary Allowance
Vitamin A	95% 852μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	89.2% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	27% 4.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	35.5% 0.46mg	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	3.5% 14μg	86.3% 345μg	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% 3.6mg	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	6.87% 1.03mg	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	58.3% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Soy Flour	Recommended Dietary Allowance
Calcium	3% 30mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	324% 2.92mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.5μg	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	4.25% 0.34mg	79.6% 6.37mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	102% 429mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	99% 2.28mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	698% 314μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.3% 30mg	70.6% 494mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	74% 2515mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	35.6% 3.92mg	11mg per day for Men 19-50 years
Water	2.44% 90g	0.14% 5.16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs Soy Flour:

• Boiled and Drained Carrots have 142 times more Vitamin A and more Vitamin C than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 8.8 times more Vitamin B1, 26.4 times more Vitamin B2, 6.7 times more Vitamin B3, 6.9 times more Vitamin B5, 3 times more Vitamin B6, 24.6 times more Vitamin B9, 1.9 times more Vitamin E and 5.1 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Carrots vs Soy Flour:

• Boiled and Drained Carrots have 4.5 times more Sodium and 17.5 times more Water than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 6.9 times more Calcium, 171.8 times more Copper, 18.7 times more Iron, 42.9 times more Magnesium, 14.7 times more Manganese, 16.5 times more Phosphorus, 10.7 times more Potassium, 10.7 times more Selenium and 19.6 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 100 grams:

• Raw Full-fat Soy Flour contains 12.4 times more Energy, 114.7 times more Fat, 99.6 times more Saturated Fat, 1378 times more Omega 3, 118.2 times more Omega 6, 3.9 times more Carbohydrate, 2.2 times more Sugars, 3.2 times more Fiber and 49.8 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raw Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.