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

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Carrots	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	14% 410kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	6.44% 2.06g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	% 0g	g per day for Men 19-50 years
Sucrose	% 36g	% 5.57g	g per day for Men 19-50 years
Fiber	73.7% 28g	13% 5g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Carrots	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	928% 8350μg	64.7% 582μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	111% 33.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	49.3% 197μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	463% 11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	65.6% 59mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	81.7% 490IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	44% 6.6mg	10.4% 1.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	33% 330mg	124% 1240mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	91% 0.82mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	90% 2.08mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1298% 584μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	50% 350mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	35.3% 19.4μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	24% 883g	25% 931g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carrots vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• Raw Carrots have 14.3 times more Vitamin A, 6 times more Vitamin B3, 3.3 times more Vitamin B5, 2.8 times more Vitamin B6, more Vitamin C and 4.2 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 2.3 times more Vitamin B1, 3.6 times more Vitamin B2, 1.5 times more Vitamin B7, more Vitamin B12 and more Vitamin D than Raw Carrots.
• Both Raw Carrots and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have similar amounts of Vitamin B9 per 1 kg.

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

• Raw Carrots have 2.7 times more Potassium and 1.9 times more Sodium than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 3.8 times more Calcium, 1.8 times more Copper, 1.5 times more Iron, 1.3 times more Magnesium, 1.5 times more Manganese, 19.4 times more Selenium and 1.3 times more Zinc than Raw Carrots.
• Both Raw Carrots and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have similar amounts of Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 1.2 times more Energy, 5.5 times more Carbohydrate, 11.6 times more Sugars and 5.6 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 6.7 times more Fat and 3.1 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.