Comparing Nutrients in 100 calories Soy CheeseVS Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix

Weight per 100 calories

Soy Cheese

66.2g

Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix

270g

Soy Cheese has 4.1 times more energy per 100g than Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix. It has above average energy density when compared to other foods. Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn having low energy density.

Which food has more nutrients per 100 calories - Soy Cheese or Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix?

Macros Ratio

Protein Fat Carbs

Soy Cheese

33%

48%

19%

Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix

15%

80%

100 kcal ▼

Macro Nutrients

Soy Cheesevs Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.53%5.36g

Fat

0.56%0.54g

5.36 gvs0.54 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.43%0.78g

Saturated Fat

0.33%0.11g

0.78 gvs0.11 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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22.4%0.36g

Omega 3

4.56%0.073g

0.36 gvs0.073 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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15.7%2.67g

Omega 6

1.13%0.19g

2.67 gvs0.19 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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3.5%4.57g

Carbohydrate

15%19.8g

4.57 gvs19.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.46%1.06g

Sugars

9%6.5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.06 gvs6.5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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0%0g

Fiber

22%8.38g

0 gvs8.38 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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14.8%8.28g

Protein

6.76%3.8g

8.28 gvs3.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Soy Cheesevs Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix

0.15%1.32μg

Vitamin A

175%1576μg

RAE, retinol activity equivalents

1.32 μgvs1576 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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0%0mg

Vitamin B1

6.76%0.081mg

Thiamine

0 mgvs0.081 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.13%0.093mg

Vitamin B2

8.3%0.11mg

Riboflavin

0.093 mgvs0.11 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.07%0.33mg

Vitamin B3

8.1%1.3mg

Niacin, nicotinic acid, niacinamide

0.33 mgvs1.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

1.54%0.077mg

Vitamin B5

Pantothenic acid

0.077 mgvsNA mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

3.57%0.046mg

Vitamin B6

16.6%0.22mg

Pyridoxine

0.046 mgvs0.22 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3.64%14.6μg

Vitamin B9

12%48.6μg

Folates and Folic Acid

14.6 μgvs48.6 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

11.4%10.3mg

Ascorbic acid

0 mgvs10.3 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.65%0.4mg

Vitamin E

5.23%0.78mg

Tocopherols and Tocotrienols

0.4 mgvs0.78 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.54%3.05μg

Vitamin K

41%49μg

Phytomenadione or phylloquinone

3.05 μgvs49 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Soy Cheesevs Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix

12.5%125mg

Calcium

5.68%56.8mg

125 mgvs56.8 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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28%0.25mg

Copper

31.2%0.28mg

0.25 mgvs0.28 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

2.5%100μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs100 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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46.4%3.7mg

Iron

22%1.76mg

3.7 mgvs1.76 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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36%151mg

Magnesium

9.65%40.5mg

151 mgvs40.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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25.6%0.59mg

Manganese

0.59 mgvsNA mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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21%147mg

Phosphorus

14.3%100mg

147 mgvs100 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.88%132mg

Potassium

11%373mg

132 mgvs373 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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20.2%11μg

Selenium

1.47%0.81μg

11 μgvs0.81 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.88%13.2mg

Sodium

4.7%70.3mg

13.2 mgvs70.3 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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10.4%1.14mg

Zinc

12.5%1.38mg

1.14 mgvs1.38 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.27%47g

Water

6.6%244g

47 gvs244 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Soy Cheese vs Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix:

Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn contain 1189.6 times more Vitamin A, more Vitamin B1, 3.9 times more Vitamin B3, 4.7 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin C, 2 times more Vitamin E and 16.1 times more Vitamin K than Soybean, curd cheese.
Both Soybean, curd cheese and Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have similar amounts of Vitamin B2 per 100 kcal.
Both Soybean, curd cheese as well as Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Soy Cheese vs Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix:

Soybean, curd cheese has 2.2 times more Calcium, 2.1 times more Iron, 3.7 times more Magnesium, 1.5 times more Phosphorus and 13.7 times more Selenium than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
While Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn contain 2.8 times more Potassium, 5.3 times more Sodium and 5.2 times more Water than Soybean, curd cheese.
Both Soybean, curd cheese and Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have similar amounts of Copper and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Soybean, curd cheese has 9.9 times more Fat, 7.4 times more Saturated Fat, 4.9 times more Omega 3, 13.9 times more Omega 6 and 2.2 times more Protein than Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn.
While Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn contain 4.3 times more Carbohydrate, 6.1 times more Sugars and more Fiber than Soybean, curd cheese.
Both Soybean, curd cheese and Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have similar amounts of Energy per 100 kcal.
Both Soybean, curd cheese as well as Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Soy CheeseVS Canned PotatoesCanned Carrots, Green Beans, Peas, Lima Beans and Corn mixVS Canned PotatoesSoy CheeseVS Low Salt Tomato and Vegetable JuiceCanned Carrots, Green Beans, Peas, Lima Beans and Corn mixVS Low Salt Tomato and Vegetable Juice

Compare Foods

Comparing Nutrients in 100 calories Soy CheeseVS Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix

Weight per 100 calories

Which food has more nutrients per 100 calories - Soy Cheese or Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: