Comparing Nutrients in 1 pound 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	3.6% 104kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	3.97% 3.86g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	NA	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.4g	13.4% 17.5g	130g per day for Men 19-50 years
Sugars	15.4% 11g	2.57% 1.86g	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	21.5% 8.16g	7.16% 2.72g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	21.2% 12g	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	309% 2781μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	60.7% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	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	9.07% 36.3μg	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	43.5% 1.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10% 9.07mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	31% 186IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22% 3.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	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	14% 141mg	55.8% 558mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	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	29.5% 2.36mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	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	13% 91mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	15.6% 531mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	19% 286mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	11.4% 422g	11.3% 417g	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 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Liquids and Salt versus 1 lb 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 pound of Canned Carrots with Liquids and Salt vs Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D:

• 1 pound 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 lb 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 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B12 and Vitamin D
• 1 pound 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 pound for Canned Carrots with Liquids and Salt vs Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D:

• 1 pound 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 lb 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 pound.
• 1 pound 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 pound:

• 1 pound 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 lb 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 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein
• 1 pound 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 pound.