Comparing Nutrients in 100 calories SILK Raspberry soy yogurt VS Canned Carrots with Salt

Weight per 100 calories

• SILK Raspberry soy yogurt: 114g
• Canned Carrots with Salt: 400g

SILK Raspberry soy yogurt has 3.5 times more energy per 100g than Canned Carrots with Salt. It has average energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 100 calories - SILK Raspberry soy yogurt or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
SILK Raspberry soy yogurt	10%	12%	78%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	SILK Raspberry soy yogurt	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.34g	0.78% 0.76g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	NA	1.86% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	17% 22g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	13.7% 9.9g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	1.8% 0.68g	15.8% 6g	38g per day for Men 19-50 years
Protein	4.77% 2.67g	4.57% 2.56g	56g per day for Men 19-50 years

Vitamins

	SILK Raspberry soy yogurt	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	NA	248% 2232μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	34.5% 0.45mg	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	NA	9% 36μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.2% 20mg	12% 11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.7% 39.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	SILK Raspberry soy yogurt	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	20% 200mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	NA	46.2% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	9.1% 0.73mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	NA	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	NA	78.3% 1.8mg	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	NA	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	NA	21% 716mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.14% 17mg	64.5% 968mg	1500mg per day for Men 19-50 years
Zinc	NA	9.45% 1.04mg	11mg per day for Men 19-50 years
Water	2.4% 88g	10% 372g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of SILK Raspberry soy yogurt vs Canned Carrots with Salt:

• SILK Raspberry soy yogurt has 1.9 times more Vitamin C than Drained Canned Carrots with Salt.

Comparing minerals per 100 calories for SILK Raspberry soy yogurt vs Canned Carrots with Salt:

• SILK Raspberry soy yogurt has 2 times more Calcium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 3.5 times more Iron, 56.8 times more Sodium and 4.2 times more Water than SILK Raspberry soy yogurt.

Comparison of macro-nutrients per 100 calories:

• SILK Raspberry soy yogurt has 1.8 times more Fat and 1.5 times more Sugars than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 8.8 times more Fiber than SILK Raspberry soy yogurt.
• Both SILK Raspberry soy yogurt and Drained Canned Carrots with Salt have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both SILK Raspberry soy yogurt as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.