Comparing Nutrients in 100 calories Soymilk, chocolate, nonfat, with added calcium, vitamins A and D VS Cooked Frozen Carrots

Weight per 100 calories

• Soymilk, chocolate, nonfat, with added calcium, vitamins A and D: 227g
• Cooked Frozen Carrots: 270g

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

Discover which food has more nutrients per 100 calories - Soymilk, chocolate, nonfat, with added calcium, vitamins A and D or Cooked Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	22%	1%	77%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.094% 0.091g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	7.43% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	16% 21g	130g per day for Men 19-50 years
Sugars	11.4% 8.3g	15.2% 11g	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	1.04% 0.76g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 9.3g	g per day for Men 19-50 years
Fiber	1.2% 0.45g	23.5% 8.9g	38g per day for Men 19-50 years
Protein	10% 5.6g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	15.4% 139μg	254% 2286μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7% 0.084mg	6.76% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.4mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.27% 1.16mg	7.03% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.47% 0.084mg	17.5% 0.23mg	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	3.98% 16μg	7.43% 29.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	21.8% 0.52μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.9% 6.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	15.5% 93IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.97% 0.3mg	18% 2.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.2μg	30.6% 36.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	26.4% 264mg	9.46% 95mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	24.6% 0.22mg	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	9.94% 0.8mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	7.08% 29.7mg	420mg per day for Men 19-50 years
Manganese	NA	19.6% 0.45mg	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	28.2% 198mg	12% 83.8mg	700mg per day for Men 19-50 years
Potassium	7% 239mg	15.3% 519mg	3400mg per day for Men 19-50 years
Selenium	7.02% 3.86μg	2.95% 1.62μg	55μg per day for Men 19-50 years
Sodium	8.64% 130mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	2.07% 0.23mg	8.6% 0.95mg	11mg per day for Men 19-50 years
Water	5.43% 201g	6.6% 244g	3700g per day for Men 19-50 years

Soymilk, Chocolate, Nonfat, With Added Calcium, Vitamins A And D VS Cooked Frozen Carrots Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Soymilk, chocolate, nonfat, with added calcium, vitamins A and D or Cooked Frozen Carrots?

Lets compare vitamin content per 100 calories of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D vs Cooked Frozen Carrots:

• 100 calories of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have 4 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Cooked Frozen Carrots.
• While 100 kcal of Boiled and Drained Frozen Carrots contain 16.5 times more Vitamin A, 2.7 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C, 9.2 times more Vitamin E and 4.5 times more Vitamin K than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, nonfat, with added calcium, vitamins A and D and Cooked Frozen Carrots provide similar amounts of Vitamin B1 and Vitamin B3 per 100 calories.
• 100 calories of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin C and Vitamin E
• 100 calories of Cooked Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 100 calories for Soymilk, chocolate, nonfat, with added calcium, vitamins A and D vs Cooked Frozen Carrots:

• 100 calories of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have 2.8 times more Calcium, 2 times more Copper, 2.4 times more Phosphorus and 2.4 times more Selenium than Cooked Frozen Carrots.
• While 100 kcal of Boiled and Drained Frozen Carrots contain 1.8 times more Iron, 1.3 times more Magnesium, 2.2 times more Potassium and 4.2 times more Zinc than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, nonfat, with added calcium, vitamins A and D and Cooked Frozen Carrots contain similar levels of Sodium and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have 3.6 times more Protein than Cooked Frozen Carrots.
• While 100 kcal of Boiled and Drained Frozen Carrots contain 13.1 times more Omega 3, 10.7 times more Omega 6, 1.3 times more Sugars and 19.6 times more Fiber than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, nonfat, with added calcium, vitamins A and D and Cooked Frozen Carrots offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D provide inadequate amounts of Omega 3, Omega 6 and Fiber