Comparing Nutrients in 100 calories Boiled Carrots VS Soymilk (All flavors), lowfat, with added calcium, vitamins A and D

Weight per 100 calories

• Boiled Carrots: 286g
• Soymilk (All flavors), lowfat, with added calcium, vitamins A and D: 233g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Boiled Carrots or Soymilk (All flavors), lowfat, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	16%	14%	70%

Macro Nutrients

	Boiled Carrots	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	1.5% 1.44g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	1.46% 0.25g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.5g	13% 16.7g	130g per day for Men 19-50 years
Sugars	13.6% 9.86g	11.2% 8.14g	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	1.4% 1.03g	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	% 1.14g	NA	g per day for Men 19-50 years
Sucrose	% 7.7g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.57g	4.9% 1.86g	38g per day for Men 19-50 years
Protein	3.88% 2.17g	6.85% 3.84g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	270% 2434μg	16% 144μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.67% 0.13mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	NA	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	10% 40μg	NA	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	11.4% 10.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	16% 95IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.6% 2.94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.6% 39μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	8.57% 85.7mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	5.4% 0.049mg	NA	0.9mg per day for Men 19-50 years
Fluoride	3.4% 136μg	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	12% 0.97mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	6.8% 28.6mg	NA	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12.2% 85.7mg	20.6% 144mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	4.38% 149mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	NA	55μg per day for Men 19-50 years
Sodium	11% 166mg	5.74% 86mg	1500mg per day for Men 19-50 years
Zinc	5.2% 0.57mg	NA	11mg per day for Men 19-50 years
Water	6.96% 258g	5.65% 209g	3700g per day for Men 19-50 years

Boiled Carrots VS Soymilk (All Flavors), Lowfat, With Added Calcium, Vitamins A And D Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Carrots or Soymilk (All flavors), lowfat, with added calcium, vitamins A and D?

Lets compare vitamin content per 100 calories of Boiled Carrots vs Soymilk (All flavors), lowfat, with added calcium, vitamins A and D:

• 100 calories of Boiled Carrots have 16.9 times more Vitamin A and more Vitamin C than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• While 100 kcal of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain more Vitamin D than Boiled and Drained Carrots.
• 100 calories of Boiled Carrots have insufficient amounts of Vitamin D
• 100 calories of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin C
• Both Boiled and Drained Carrots as well as Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Boiled Carrots vs Soymilk (All flavors), lowfat, with added calcium, vitamins A and D:

• 100 calories of Boiled Carrots have 4.5 times more Potassium, 1.9 times more Sodium and 1.2 times more Water than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• While 100 kcal of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain 2.2 times more Calcium and 1.7 times more Phosphorus than Boiled and Drained Carrots.
• Both Boiled Carrots and Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain similar levels of Iron per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Carrots have 1.4 times more Carbohydrate, 1.2 times more Sugars and 4.6 times more Fiber than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• While 100 kcal of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain 1.8 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Soymilk (All flavors), lowfat, with added calcium, vitamins A and D offer comparable quantities of Energy per 100 calories.