Comparing Nutrients in 300 calories Canned Carrots with Salt VS Soymilk, original and vanilla, light, with added calcium, vitamins A and D

Weight per 300 calories

• Canned Carrots with Salt: 1200g
• Soymilk, original and vanilla, light, with added calcium, vitamins A and D: 1000g

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

Discover which food has more nutrients per 300 calories - Canned Carrots with Salt or Soymilk, original and vanilla, light, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Canned Carrots with Salt	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.28g	7.94% 7.7g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	8.25% 0.13g	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	5.58% 0.95g	22.2% 3.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	27% 35g	130g per day for Men 19-50 years
Sugars	41% 29.8g	36% 26g	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	47.4% 18g	7.9% 3g	38g per day for Men 19-50 years
Protein	13.7% 7.68g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	744% 6696μg	67.8% 610μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.62mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	12.3% 0.16mg	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% 108μg	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	417% 10μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	36% 32.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	78.3% 470IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	59.2% 8.9mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 118μg	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	30% 300mg	123% 1230mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	96% 0.86mg	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	96% 7.68mg	53.8% 4.3mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	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	41% 288mg	124% 870mg	700mg per day for Men 19-50 years
Potassium	63% 2148mg	34.4% 1170mg	3400mg per day for Men 19-50 years
Selenium	8.73% 4.8μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	194% 2904mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	30% 1115g	25% 927g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Soymilk, Original And Vanilla, Light, With Added Calcium, Vitamins A And D Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Carrots with Salt or Soymilk, original and vanilla, light, with added calcium, vitamins A and D?

Lets compare vitamin content per 300 calories of Canned Carrots with Salt vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

• 300 calories of Canned Carrots with Salt have 11 times more Vitamin A, 3 times more Vitamin B3, 8.4 times more Vitamin B6, more Vitamin C, 14.8 times more Vitamin E and 7.4 times more Vitamin K than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 1.7 times more Vitamin B1, 5.6 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Soymilk, original and vanilla, light, with added calcium, vitamins A and D provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D
• 300 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin C and Vitamin E

Comparing minerals per 300 calories for Canned Carrots with Salt vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

• 300 calories of Canned Carrots with Salt have 1.5 times more Copper, 1.8 times more Iron, 1.8 times more Potassium, 6.1 times more Sodium, 1.4 times more Zinc and 1.2 times more Water than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 4.1 times more Calcium, 1.6 times more Magnesium, 3 times more Phosphorus and 4.8 times more Selenium than Drained Canned Carrots with Salt.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Carrots with Salt have 1.9 times more Carbohydrate and 6 times more Fiber than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 3.4 times more Fat, 3.7 times more Omega 3, 4 times more Omega 6 and 3.1 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Soymilk, original and vanilla, light, with added calcium, vitamins A and D offer comparable quantities of Energy and Sugars per 300 calories.
• 300 calories of Canned Carrots with Salt provide inadequate amounts of Omega 6