Comparing Nutrients in 1 kilogram Chocolate Soymilk VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Chocolate Soymilk	14%	22%	64%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Chocolate Soymilk	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	21.7% 630kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	15.8% 15.3g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	34.4% 5.84g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.5% 100g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	108% 78.6g	56.3% 40.8g	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	3.86% 2.8g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 34.4g	g per day for Men 19-50 years
Fiber	10.5% 4g	87% 33g	38g per day for Men 19-50 years
Protein	40.4% 22.6g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Chocolate Soymilk	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	202% 2.62mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	64.6% 0.84mg	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	27.5% 110μg	27.5% 110μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	292% 7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	25.6% 23mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate Soymilk	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	25% 250mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	91% 0.82mg	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	60% 4.8mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	NA	72.6% 1.67mg	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	73% 510mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	42% 1430mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	87.3% 48μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	35.3% 530mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	23% 856g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Chocolate Soymilk VS Cooked Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Chocolate Soymilk versus 1 kg of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Chocolate Soymilk vs Cooked Frozen Carrots:

• 1 kilogram of Chocolate Soymilk has 7.1 times more Vitamin B2, 1.2 times more Vitamin B3 and more Vitamin B12 than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains more Vitamin A, 1.4 times more Vitamin B1, 2 times more Vitamin B5, 1.4 times more Vitamin C, 101 times more Vitamin E and 4.5 times more Vitamin K than Unfortified Chocolate Soymilk.
• Both Chocolate Soymilk and Cooked Frozen Carrots provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Chocolate Soymilk have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin C and Vitamin E
• 1 kilogram of Cooked Frozen Carrots have insufficient amounts of Vitamin B12
• Both Unfortified Chocolate Soymilk as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Chocolate Soymilk vs Cooked Frozen Carrots:

• 1 kilogram of Chocolate Soymilk has 2.5 times more Copper, 1.4 times more Magnesium, 1.6 times more Phosphorus and 8 times more Selenium than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 1.4 times more Calcium and 1.3 times more Potassium than Unfortified Chocolate Soymilk.
• Both Chocolate Soymilk and Cooked Frozen Carrots contain similar levels of Iron, Sodium, Zinc and Water per one kilogram.
• 1 kilogram of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Chocolate Soymilk has 1.7 times more Energy, 1.7 times more Omega 3, 2 times more Omega 6, 1.3 times more Carbohydrate, 1.9 times more Sugars and 3.9 times more Protein than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 8.3 times more Fiber than Unfortified Chocolate Soymilk.
• 1 kilogram of Chocolate Soymilk provide inadequate amounts of Fiber
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein