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

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Boiled Carrots	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	5.47% 159kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	6.87% 6.67g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	15.6% 2.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	17% 22.3g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	23% 16.6g	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	2.25% 1.63g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 12.2g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	429% 3865μg	27.7% 249μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	64.2% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	9.43% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	11% 0.14mg	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	16% 63.5μg	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	161% 3.86μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	18% 16.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	32.5% 195IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31% 4.67mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	13.6% 136mg	55.8% 558mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	83% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	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	19.3% 1.54mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	12.2% 0.28mg	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	19.4% 136mg	28% 195mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	16.3% 553mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	14.2% 213mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	11% 409g	11% 410g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 15.5 times more Vitamin A, 2.3 times more Vitamin B1, 1.5 times more Vitamin B3, 2.2 times more Vitamin B5, 4.9 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C, 9.4 times more Vitamin E and 4.6 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 4.2 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled and Drained Carrots.

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

• Boiled and Drained Carrots have 2.5 times more Manganese, 1.9 times more Potassium and 1.2 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 4.1 times more Calcium, 9.7 times more Copper, 1.5 times more Magnesium, 1.4 times more Phosphorus, 3.3 times more Selenium and 1.3 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Iron and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Carrots have 1.7 times more Carbohydrate and 15 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 8.2 times more Fat, 75 times more Omega 3, 6.7 times more Omega 6 and 3.4 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Energy and Sugars per 1 lb.
• Both Boiled and Drained 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 lb.