Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	7.93% 230kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	8.76% 8.5g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	NA	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	29.6% 38.5g	130g per day for Men 19-50 years
Sugars	34% 24.6g	5.66% 4.1g	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	47.4% 18g	15.8% 6g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	46.8% 26g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	681% 6130μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	134% 1.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	NA	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	20% 80μg	17.5% 70μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	96% 2.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.2% 20mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	68.3% 410IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	48.7% 7.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	31% 310mg	123% 1230mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	NA	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	65% 5.2mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	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	28.6% 200mg	147% 1030mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	34.4% 1170mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	160% 2400mg	42% 630mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	25% 930g	25% 920g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Liquids and Salt versus 1 kg of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots with Liquids and Salt vs Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D:

• 1 kilogram of Canned Carrots with Liquids and Salt has more Vitamin C than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 1 kg of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contains 6.4 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B12 and Vitamin D
• 1 kilogram of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin B9 and Vitamin C

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.5 times more Potassium, 3.8 times more Sodium and 2.9 times more Zinc than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 1 kg of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contains 4 times more Calcium, 1.4 times more Magnesium and 5.2 times more Phosphorus than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.4 times more Carbohydrate, 6 times more Sugars and 3 times more Fiber than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 1 kg of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contains 4.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein
• 1 kilogram of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Fiber
• Both Canned Carrots Solids and Liquids with Salt as well as Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Energy in one kilogram.