Comparing Nutrients in 1 kilogram Carrots VS Soymilk, original and vanilla, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Carrots	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	14% 410kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	34.4% 5.84g	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	38% 49.2g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	5.26% 2g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Carrots	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	928% 8350μg	61% 550μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	142% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	354% 8.5μg	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	71.7% 430IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	44% 6.6mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	33% 330mg	123% 1230mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	183% 1.65mg	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	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	27% 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	50% 350mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	36% 1220mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	31.3% 470mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	24% 883g	24.4% 904g	3700g per day for Men 19-50 years

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

• Raw Carrots have 15.2 times more Vitamin A, 2.3 times more Vitamin B1, 2.3 times more Vitamin B3, 2.6 times more Vitamin B5, 4.5 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin C, 6 times more Vitamin E and 4.4 times more Vitamin K than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 3.2 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Carrots.

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

• Raw Carrots have 2.3 times more Manganese, 2.6 times more Potassium and 1.5 times more Sodium than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 3.7 times more Calcium, 3.7 times more Copper, 1.4 times more Iron and 23 times more Selenium than Raw Carrots.
• Both Raw Carrots and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Magnesium, Phosphorus, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 1.9 times more Carbohydrate, 1.3 times more Sugars and 14 times more Fiber than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 6.1 times more Fat, 37.5 times more Omega 3, 5.8 times more Omega 6 and 2.8 times more Protein than Raw Carrots.
• Both Raw Carrots and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Energy per 1 kg.
• Both Raw Carrots as well as Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.