Comparing Nutrients in 100 grams Soy Flour VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Soy Flour	Frozen Carrots	Recommended Dietary Allowance
Energy	15% 434kcal	1.24% 36kcal	2900kcal per day for Men 19-50 years
Fat	21.3% 20.7g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	9.33% 3g	0.15% 0.047g	32g per day for Men 19-50 years
Omega 3	86% 1.38g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	60.5% 10.3g	1.45% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.6% 32g	6.08% 7.9g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	6.57% 4.76g	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	0.43% 0.31g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 4.05g	g per day for Men 19-50 years
Fiber	25.3% 9.6g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	67.5% 38g	1.4% 0.78g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	79% 710μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.4% 0.58mg	3.67% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.2% 1.16mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.32mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	3.74% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.5% 0.46mg	7.3% 0.095mg	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	86.3% 345μg	2.5% 10μg	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	0% 0mg	2.78% 2.5mg	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% 1.95mg	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.3% 70μg	14.7% 17.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Frozen Carrots	Recommended Dietary Allowance
Calcium	20.6% 206mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	324% 2.92mg	8.22% 0.074mg	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	79.6% 6.37mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	102% 429mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	99% 2.28mg	7.43% 0.17mg	2.3mg per day for Men 19-50 years
Molybdenum	698% 314μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	70.6% 494mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	74% 2515mg	6.9% 235mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	4.53% 68mg	1500mg per day for Men 19-50 years
Zinc	35.6% 3.92mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	0.14% 5.16g	2.43% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Flour VS Frozen Carrots per 100 g

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

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

• 100 grams of Soy Flour have 13.2 times more Vitamin B1, 31.4 times more Vitamin B2, 9.3 times more Vitamin B3, 8.5 times more Vitamin B5, 4.9 times more Vitamin B6, 34.5 times more Vitamin B9, 3.4 times more Vitamin E and 4 times more Vitamin K than Frozen Carrots.
• While 100 g of Frozen Carrots, Unprepared contain 118.3 times more Vitamin A and more Vitamin C than Raw Full-fat Soy Flour.
• 100 grams of Soy Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Full-fat Soy Flour as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Soy Flour have 5.7 times more Calcium, 39.5 times more Copper, 14.5 times more Iron, 35.8 times more Magnesium, 13.3 times more Manganese, 15 times more Phosphorus, 10.7 times more Potassium, 10.7 times more Selenium and 11.9 times more Zinc than Frozen Carrots.
• While 100 g of Frozen Carrots, Unprepared contain 5.2 times more Sodium and 17.4 times more Water than Raw Full-fat Soy Flour.
• 100 grams of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Soy Flour have 12.1 times more Energy, 44.9 times more Fat, 63.6 times more Saturated Fat, 81.1 times more Omega 3, 41.6 times more Omega 6, 4 times more Carbohydrate, 1.6 times more Sugars, 2.9 times more Fiber and 48.5 times more Protein than Frozen Carrots.
• 100 grams of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein