Comparing Nutrients in 300 calories Vanilla Flavor Sweetened Almond Milk VS Boiled Carrots

Weight per 300 calories

• Vanilla Flavor Sweetened Almond Milk: 790g
• Boiled Carrots: 857g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Vanilla Flavor Sweetened Almond Milk or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Vanilla Flavor Sweetened Almond Milk	4%	25%	71%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Vanilla Flavor Sweetened Almond Milk	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	9.66% 1.64g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	54% 70.5g	130g per day for Men 19-50 years
Sugars	68% 49.3g	40.8% 29.6g	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	NA	4.26% 3.1g	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	% 3.43g	g per day for Men 19-50 years
Sucrose	NA	% 23g	g per day for Men 19-50 years
Fiber	8.3% 3.16g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	5.92% 3.3g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Vanilla Flavor Sweetened Almond Milk	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	55.3% 497μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.87% 0.12mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.42% 0.071mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.82% 0.024mg	101% 1.3mg	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	1.97% 7.9μg	30% 120μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	411% 9.87μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	34.3% 31mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	55.3% 332IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	148% 22mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vanilla Flavor Sweetened Almond Milk	Boiled Carrots	Recommended Dietary Allowance
Calcium	148% 1484mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	29.6% 2.37mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	13% 55.3mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	57.8% 1.33mg	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	9.02% 63mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	11.6% 395mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	33% 497mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	45.2% 4.97mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	19.6% 725g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Vanilla Flavor Sweetened Almond Milk vs Boiled Carrots:

• Ready-to-drink Vanilla Flavor Sweetened Almond Milk has 3.7 times more Vitamin B2, more Vitamin B12, more Vitamin D and 2.5 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 14.7 times more Vitamin A, 4.8 times more Vitamin B1, 9.3 times more Vitamin B3, 28 times more Vitamin B5, 55.4 times more Vitamin B6, 15.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.

Comparing minerals per 300 calories for Vanilla Flavor Sweetened Almond Milk vs Boiled Carrots:

• Ready-to-drink Vanilla Flavor Sweetened Almond Milk has 5.8 times more Calcium and 2.9 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.6 times more Magnesium, 5.1 times more Manganese, 4.1 times more Phosphorus, 5.1 times more Potassium and 7.6 times more Selenium than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk and Boiled and Drained Carrots have similar amounts of Copper, Iron, Sodium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Ready-to-drink Vanilla Flavor Sweetened Almond Milk has 5.3 times more Fat, 2.2 times more Omega 6 and 1.7 times more Sugars than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Carbohydrate, 8.1 times more Fiber and 2 times more Protein than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk and Boiled and Drained Carrots have similar amounts of Energy per 300 kcal.
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk as well as Boiled and Drained Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.