Comparing Nutrients in 14 ounces Canned Carrots with Salt VS Soymilk, original and vanilla, light, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Canned Carrots with Salt	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	3.42% 99kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	8.83% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	10.7% 14g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	14.3% 10.4g	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	15.7% 5.95g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	246% 2215μg	27% 242μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	4.9% 0.064mg	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	8.93% 35.7μg	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	165% 3.97μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12% 10.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	31% 187IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.6% 2.94mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	9.92% 99mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	38% 0.34mg	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	31.8% 2.54mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	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	13.6% 95mg	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	13.7% 464mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	64% 960mg	12.7% 191mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	9.97% 369g	9.94% 368g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Soymilk, original and vanilla, light, with added calcium, vitamins A and D per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Salt versus 14 oz of Soymilk, original and vanilla, light, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Carrots with Salt vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

• 14 ounces of Canned Carrots with Salt have 9.1 times more Vitamin A, 2.5 times more Vitamin B3, 7 times more Vitamin B6, more Vitamin C, 12.3 times more Vitamin E and 6.1 times more Vitamin K than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 14 oz of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 2.1 times more Vitamin B1, 6.7 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Soymilk, original and vanilla, light, with added calcium, vitamins A and D provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D
• 14 ounces of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 14 ounces for Canned Carrots with Salt vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

• 14 ounces of Canned Carrots with Salt have 1.2 times more Copper, 1.5 times more Iron, 1.5 times more Potassium and 5 times more Sodium than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 14 oz of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 4.9 times more Calcium, 1.9 times more Magnesium, 3.6 times more Phosphorus and 5.8 times more Selenium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain similar levels of Zinc and Water per 14 ounces.
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Carrots with Salt have 1.6 times more Carbohydrate and 5 times more Fiber than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 14 oz of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 4.5 times more Omega 3, 4.8 times more Omega 6 and 3.7 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Soymilk, original and vanilla, light, with added calcium, vitamins A and D offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Omega 3, Omega 6 and Protein
• 14 ounces of Soymilk, original and vanilla, light, with added calcium, vitamins A and D provide inadequate amounts of Fiber
• Both Drained Canned Carrots with Salt as well as Soymilk, original and vanilla, light, with added calcium, vitamins A and D provide inadequate amounts of Energy in 14 ounces.