Comparing Nutrients in 1 kilogram Boiled Carrots VS Soymilk (all flavors), nonfat, with added calcium, vitamins A and D

Macros Ratio

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

Macro Nutrients

	Boiled Carrots	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	12% 350kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	32% 41.4g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	50.3% 36.5g	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	4.97% 3.6g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	79% 30g	5.26% 2g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	947% 8520μg	67.8% 610μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	134% 1.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	18.5% 0.24mg	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	35% 140μg	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	40% 36mg	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	68.7% 10.3mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	30% 300mg	116% 1160mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	139% 1.25mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	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	43% 300mg	124% 870mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	31% 1050mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	38% 570mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	24.4% 902g	25% 927g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Soymilk (all flavors), nonfat, with added calcium, vitamins A and D per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Carrots versus 1 kg of Soymilk (all flavors), nonfat, 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 Boiled Carrots vs Soymilk (all flavors), nonfat, with added calcium, vitamins A and D:

• 1 kilogram of Boiled Carrots has 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.
• While 1 kg of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contains 4 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots have insufficient amounts of Vitamin B12 and Vitamin D
• 1 kilogram of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin B1, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 1 kilogram for Boiled Carrots vs Soymilk (all flavors), nonfat, with added calcium, vitamins A and D:

• 1 kilogram of Boiled Carrots has 2.2 times more Potassium than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While 1 kg of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contains 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.
• Both Boiled Carrots and Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain similar levels of Iron, Magnesium, Sodium and Water per one kilogram.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper and Selenium
• Both Boiled and Drained Carrots as well as Soymilk (all flavors), nonfat, with added calcium, vitamins A and D lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Carrots has 2 times more Carbohydrate and 15 times more Fiber than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While 1 kg of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contains 3.3 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Soymilk (all flavors), nonfat, with added calcium, vitamins A and D offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Protein
• 1 kilogram of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D provide inadequate amounts of Fiber
• Both Boiled and Drained Carrots as well as Soymilk (all flavors), nonfat, with added calcium, vitamins A and D provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.