Comparing Nutrients in 500 calories Soy CheeseVS Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix

Weight per 500 calories

Soy Cheese

331g

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

1351g

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 500 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%

500 kcal ▼

Macro Nutrients

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

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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27.7%27g

Fat

2.8%2.7g

27 gvs2.7 g

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

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12%3.9g

Saturated Fat

1.65%0.53g

3.9 gvs0.53 g

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

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112%1.8g

Omega 3

23%0.36g

1.8 gvs0.36 g

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

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78.5%13.4g

Omega 6

5.64%0.96g

13.4 gvs0.96 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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17.6%23g

Carbohydrate

76%99g

23 gvs99 g

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

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7.3%5.3g

Sugars

45%32.6g

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

5.3 gvs32.6 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

110%42g

0 gvs42 g

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

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74%41.4g

Protein

33.8%19g

41.4 gvs19 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

0.74%6.62μg

Vitamin A

875%7878μg

RAE, retinol activity equivalents

6.62 μgvs7878 μg

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

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0%0mg

Vitamin B1

33.8%0.41mg

Thiamine

0 mgvs0.41 mg

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

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35.7%0.46mg

Vitamin B2

41.6%0.54mg

Riboflavin

0.46 mgvs0.54 mg

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

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10.3%1.66mg

Vitamin B3

40.5%6.5mg

Niacin, nicotinic acid, niacinamide

1.66 mgvs6.5 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

7.7%0.38mg

Vitamin B5

Pantothenic acid

0.38 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

18%0.23mg

Vitamin B6

83%1.1mg

Pyridoxine

0.23 mgvs1.1 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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18.2%73μg

Vitamin B9

61%243μg

Folates and Folic Acid

73 μgvs243 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

57%51.4mg

Ascorbic acid

0 mgvs51.4 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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13.2%2mg

Vitamin E

26%3.9mg

Tocopherols and Tocotrienols

2 mgvs3.9 mg

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

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12.7%15.2μg

Vitamin K

205%246μg

Phytomenadione or phylloquinone

15.2 μgvs246 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

62.3%623mg

Calcium

28.4%284mg

623 mgvs284 mg

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

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140%1.26mg

Copper

156%1.4mg

1.26 mgvs1.4 mg

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

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Fluoride

12.5%500μg

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

NA μgvs500 μg

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

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232%18.5mg

Iron

110%8.8mg

18.5 mgvs8.8 mg

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

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180%755mg

Magnesium

48.3%203mg

755 mgvs203 mg

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

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128%2.94mg

Manganese

2.94 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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105%735mg

Phosphorus

71.4%500mg

735 mgvs500 mg

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

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19.4%659mg

Potassium

55%1865mg

659 mgvs1865 mg

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

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101%55.6μg

Selenium

7.37%4.05μg

55.6 μgvs4.05 μg

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

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4.4%66.2mg

Sodium

23.4%351mg

66.2 mgvs351 mg

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

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51.8%5.7mg

Zinc

62.7%6.9mg

5.7 mgvs6.9 mg

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

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6.35%235g

Water

33%1219g

235 gvs1219 g

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

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Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

Compare more foods per 500 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 500 calories Soy CheeseVS Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix

Weight per 500 calories

Which food has more nutrients per 500 calories - Soy Cheese or Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: