Comparing Nutrients in 300 calories Boiled Carrots VS Soymilk (All flavors), lowfat, with added calcium, vitamins A and D

Weight per 300 calories

• Boiled Carrots: 857g
• Soymilk (All flavors), lowfat, with added calcium, vitamins A and D: 698g

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

Discover which food has more nutrients per 300 calories - Boiled Carrots or Soymilk (All flavors), lowfat, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	16%	14%	70%

Macro Nutrients

	Boiled Carrots	Soymilk (All flavors), lowfat, 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	1.6% 1.54g	4.46% 4.33g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.5g	38.6% 50.2g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	33.7% 24.4g	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	4.26% 3.1g	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	% 3.43g	NA	g per day for Men 19-50 years
Sucrose	% 23g	NA	g per day for Men 19-50 years
Fiber	67.7% 25.7g	14.7% 5.6g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	811% 7303μg	48% 433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	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	30% 120μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	34.3% 31mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	47.7% 286IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	59% 8.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	25.7% 257mg	57.2% 572mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	NA	0.9mg per day for Men 19-50 years
Fluoride	10% 407μg	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	36.4% 2.9mg	38.4% 3.07mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	NA	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	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	36.7% 257mg	61.8% 433mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	33% 497mg	17.2% 258mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	NA	11mg per day for Men 19-50 years
Water	21% 773g	17% 627g	3700g per day for Men 19-50 years

Boiled Carrots VS Soymilk (All Flavors), Lowfat, With Added Calcium, Vitamins A And D Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Carrots or Soymilk (All flavors), lowfat, with added calcium, vitamins A and D?

Lets compare vitamin content per 300 calories of Boiled Carrots vs Soymilk (All flavors), lowfat, with added calcium, vitamins A and D:

• 300 calories of Boiled Carrots have 16.9 times more Vitamin A and more Vitamin C than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain more Vitamin D than Boiled and Drained Carrots.
• 300 calories of Boiled Carrots have insufficient amounts of Vitamin D
• 300 calories of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin C
• Both Boiled and Drained Carrots as well as Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Boiled Carrots vs Soymilk (All flavors), lowfat, with added calcium, vitamins A and D:

• 300 calories of Boiled Carrots have 4.5 times more Potassium, 1.9 times more Sodium and 1.2 times more Water than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain 2.2 times more Calcium and 1.7 times more Phosphorus than Boiled and Drained Carrots.
• Both Boiled Carrots and Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain similar levels of Iron per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Carrots have 1.4 times more Carbohydrate, 1.2 times more Sugars and 4.6 times more Fiber than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain 1.8 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Soymilk (All flavors), lowfat, with added calcium, vitamins A and D offer comparable quantities of Energy per 300 calories.