Comparing Nutrients in 100 calories Carrots VS Soymilk, original and vanilla, with added calcium, vitamins A and D

Weight per 100 calories

• Carrots: 244g
• Soymilk, original and vanilla, with added calcium, vitamins A and D: 233g

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

Which food has more nutrients per 100 calories - Carrots or Soymilk, original and vanilla, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Carrots	Soymilk, original and vanilla, 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	3.52% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.078g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	0.3% 0.005g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	8% 1.36g	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	8.8% 11.4g	130g per day for Men 19-50 years
Sugars	16% 11.6g	11.7% 8.5g	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	1.22% 0.47g	38g per day for Men 19-50 years
Protein	4.05% 2.27g	10.8% 6.05g	56g per day for Men 19-50 years

Vitamins

	Carrots	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	226% 2037μg	14.2% 128μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	6.18% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	5.55% 0.072mg	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	5.23% 21μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	82.4% 1.98μg	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	16.7% 100IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.7% 1.6mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32μg	5.8% 6.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	8.05% 80.5mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	42.6% 0.38mg	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	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	6.97% 29.3mg	8.3% 35mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	6.27% 0.14mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	8.34% 284mg	3400mg per day for Men 19-50 years
Selenium	0.44% 0.24μg	9.73% 5.35μg	55μg per day for Men 19-50 years
Sodium	11.2% 168mg	7.3% 109mg	1500mg per day for Men 19-50 years
Zinc	5.32% 0.59mg	5.5% 0.6mg	11mg per day for Men 19-50 years
Water	5.82% 215g	5.68% 210g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Carrots vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• Raw Carrots have 15.9 times more Vitamin A, 2.4 times more Vitamin B1, 2.4 times more Vitamin B3, 2.8 times more Vitamin B5, 4.7 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C, 6.3 times more Vitamin E and 4.6 times more Vitamin K than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 3 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Carrots.

Comparing minerals per 100 calories for Carrots vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• Raw Carrots have 2.4 times more Manganese, 2.8 times more Potassium and 1.5 times more Sodium than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 3.6 times more Calcium, 3.5 times more Copper, 1.3 times more Iron and 21.9 times more Selenium than Raw Carrots.
• Both Raw Carrots and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Magnesium, Phosphorus, Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Carrots have 2 times more Carbohydrate, 1.4 times more Sugars and 14.7 times more Fiber than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 5.8 times more Fat, 6.1 times more Saturated Fat, 35.8 times more Omega 3, 5.6 times more Omega 6 and 2.7 times more Protein than Raw Carrots.
• Both Raw Carrots and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Energy per 100 kcal.
• Both Raw Carrots as well as Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.