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

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	37%	1%	62%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Boiled Carrots	Recommended Dietary Allowance
Energy	3.83% 111kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	25% 32.6g	130g per day for Men 19-50 years
Sugars	20% 14.5g	19% 13.7g	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	1.97% 1.43g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 10.7g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	31.3% 12g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	27% 242μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	46.7% 0.61mg	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	6.95% 27.8μg	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	38% 0.91μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	16% 14.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	27% 163IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.32mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Boiled Carrots	Recommended Dietary Allowance
Calcium	46% 460mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	17.4% 1.4mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	26.7% 0.62mg	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	49.3% 345mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	15% 226mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.94% 368g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D vs Boiled Carrots:

• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have 4 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 14 times more Vitamin A, 3 times more Vitamin B1, 2 times more Vitamin B3, 6.4 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C, 12.9 times more Vitamin E and 6 times more Vitamin K than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.

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

• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have 3.9 times more Calcium, 7.4 times more Copper, 2.9 times more Phosphorus and 2.6 times more Selenium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.2 times more Potassium and 2 times more Zinc than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D and Boiled and Drained Carrots have similar amounts of Iron, Magnesium, Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have 3.3 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2 times more Carbohydrate and 15 times more Fiber than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D and Boiled and Drained Carrots have similar amounts of Energy and Sugars per 14 oz.
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.