Comparing Nutrients in 100 calories Carrots VS Soymilk (all flavors), nonfat, with added calcium, vitamins A and D

Weight per 100 calories

• Carrots: 244g
• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D: 357g

Carrots have 1.5 times more energy per 100g than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D. It has low energy density when compared to other foods. Soymilk (all flavors), nonfat, with added calcium, vitamins A and D having very low energy density.

Which food has more nutrients per 100 calories - Carrots or Soymilk (all flavors), nonfat, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	37%	1%	62%

Macro Nutrients

	Carrots	Soymilk (all flavors), nonfat, 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	0.6% 0.59g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.078g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.3% 0.005g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.4g	11.4% 14.8g	130g per day for Men 19-50 years
Sugars	16% 11.6g	18% 13g	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	1.85% 1.34g	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	% 1.44g	NA	g per day for Men 19-50 years
Sucrose	% 8.76g	NA	g per day for Men 19-50 years
Fiber	18% 6.83g	1.88% 0.71g	38g per day for Men 19-50 years
Protein	4.05% 2.27g	15.8% 8.82g	56g per day for Men 19-50 years

Vitamins

	Carrots	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	226% 2037μg	24.2% 218μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	6.55% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	6.6% 0.086mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	18% 5.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.6% 46.3μg	6.25% 25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	34.2% 0.82μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16% 14.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	24.4% 146IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.7% 1.6mg	1.9% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32μg	6.85% 8.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	8.05% 80.5mg	41.4% 414mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	49.6% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.8μg	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	9.15% 0.73mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	6.97% 29.3mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	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% 85.4mg	44.4% 311mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	11% 375mg	3400mg per day for Men 19-50 years
Selenium	0.44% 0.24μg	11.7% 6.43μg	55μg per day for Men 19-50 years
Sodium	11.2% 168mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	5.32% 0.59mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	5.82% 215g	8.94% 331g	3700g per day for Men 19-50 years

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

• Raw Carrots have 9.3 times more Vitamin A, 2 times more Vitamin B1, 2.1 times more Vitamin B3, 3.9 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C, 5.6 times more Vitamin E and 3.9 times more Vitamin K than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain 4.4 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Carrots.

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

• Raw Carrots have 2.1 times more Potassium and 1.6 times more Zinc than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain 5.1 times more Calcium, 4.1 times more Copper, 1.7 times more Iron, 3.6 times more Phosphorus, 26.4 times more Selenium and 1.5 times more Water than Raw Carrots.
• Both Raw Carrots and Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have similar amounts of Magnesium and Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Carrots have 2.1 times more Omega 6, 1.6 times more Carbohydrate and 9.6 times more Fiber than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain 3.9 times more Protein than Raw Carrots.
• Both Raw Carrots and Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have similar amounts of Energy and Sugars per 100 kcal.
• Both Raw Carrots as well as Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.