Comparing Nutrients in 14 ounces Cooked Frozen Carrots VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Cooked Frozen Carrots	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	5.06% 147kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	2.55% 0.82g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	6.75% 1.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.6% 30.7g	5.3% 6.9g	130g per day for Men 19-50 years
Sugars	22.3% 16g	2.24% 1.63g	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	1.53% 1.1g	0% 0g	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	% 1.43g	% 0g	g per day for Men 19-50 years
Sucrose	% 13.7g	% 2.2g	g per day for Men 19-50 years
Fiber	34.5% 13g	5.22% 2g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	373% 3358μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	6.5% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	44% 13.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	184% 4.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10% 9.13mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	32.4% 194IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	26.7% 4mg	4.13% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	14% 139mg	49.2% 492mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	36% 0.33mg	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	26.3% 2.1mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	29% 0.66mg	36% 0.83mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	515% 232μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17.6% 123mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	22.4% 762mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	9.7% 358g	10% 370g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Frozen Carrots versus 14 oz of Soymilk (all flavors), unsweetened, 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 Cooked Frozen Carrots vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 14 ounces of Cooked Frozen Carrots have 14.5 times more Vitamin A, 2.5 times more Vitamin B3, 2.1 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin C and 6.5 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 14 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 5.1 times more Vitamin B1, 5.6 times more Vitamin B2, 1.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Frozen Carrots.
• 14 ounces of Cooked Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D
• 14 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin C and Vitamin E

Comparing minerals per 14 ounces for Cooked Frozen Carrots vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 14 ounces of Cooked Frozen Carrots have 1.6 times more Potassium and 1.6 times more Sodium than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 14 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 3.5 times more Calcium, 1.5 times more Magnesium and 3.2 times more Selenium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain similar levels of Copper, Iron, Manganese, Phosphorus, Zinc and Water per 14 ounces.
• 14 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Frozen Carrots have 4.4 times more Carbohydrate, 10 times more Sugars and 6.6 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 14 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 4.9 times more Protein than Boiled and Drained Frozen Carrots.
• 14 ounces of Cooked Frozen Carrots provide inadequate amounts of Protein
• 14 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Carbohydrate and Fiber
• Both Boiled and Drained Frozen Carrots as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Energy in 14 ounces.