Comparing Nutrients in 300 calories Cooked Frozen Carrots VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D

Weight per 300 calories

• Cooked Frozen Carrots: 811g
• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 909g

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

Discover which food has more nutrients per 300 calories - Cooked Frozen Carrots or Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Cooked Frozen Carrots	Soymilk (all flavors), unsweetened, 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	5.7% 5.5g	15% 14.6g	97g per day for Men 19-50 years
Saturated Fat	3.04% 0.97g	5.85% 1.87g	32g per day for Men 19-50 years
Omega 3	22.3% 0.36g	NA	1.6g per day for Men 19-50 years
Omega 6	13.8% 2.34g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.2% 62.7g	12% 16g	130g per day for Men 19-50 years
Sugars	45.6% 33g	5.14% 3.73g	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	3.13% 2.27g	0% 0g	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	% 2.9g	% 0g	g per day for Men 19-50 years
Sucrose	% 28g	% 5.06g	g per day for Men 19-50 years
Fiber	70.4% 26.8g	12% 4.55g	38g per day for Men 19-50 years
Protein	8.4% 4.7g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	762% 6859μg	58.8% 529μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.3% 0.24mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.2% 1.4mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.4% 0.68mg	34.3% 0.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	101% 30.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.3% 89μg	44.8% 179μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	420% 10μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20.7% 18.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	74.2% 445IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	54.6% 8.2mg	9.45% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	92% 110μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	28.4% 284mg	113% 1127mg	1000mg per day for Men 19-50 years
Copper	74% 0.66mg	83% 0.75mg	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	53.7% 4.3mg	52.3% 4.2mg	8mg per day for Men 19-50 years
Magnesium	21.2% 89mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	59% 1.35mg	82.2% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1180% 531μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	36% 251mg	41.6% 291mg	700mg per day for Men 19-50 years
Potassium	45.8% 1557mg	32% 1091mg	3400mg per day for Men 19-50 years
Selenium	8.85% 4.86μg	32% 17.6μg	55μg per day for Men 19-50 years
Sodium	32% 478mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	19.8% 732g	23% 847g	3700g per day for Men 19-50 years

Cooked Frozen Carrots VS Soymilk (all Flavors), Unsweetened, With Added Calcium, Vitamins A And D Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Frozen Carrots or Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D?

Lets compare vitamin content per 300 calories of Cooked Frozen Carrots vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 300 calories of Cooked Frozen Carrots have 13 times more Vitamin A, 2.2 times more Vitamin B3, 1.9 times more Vitamin B5, 1.5 times more Vitamin B6, more Vitamin C and 5.8 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 5.8 times more Vitamin B1, 6.3 times more Vitamin B2, 2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Frozen Carrots.
• 300 calories of Cooked Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D
• 300 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C

Comparing minerals per 300 calories for Cooked Frozen Carrots vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 300 calories of Cooked Frozen Carrots have 1.4 times more Potassium and 1.4 times more Sodium than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 4 times more Calcium, 1.6 times more Magnesium, 1.4 times more Manganese and 3.6 times more Selenium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain similar levels of Copper, Iron, Phosphorus, Zinc and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Frozen Carrots have 4 times more Carbohydrate, 8.9 times more Sugars and 5.9 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 2.7 times more Fat and 5.5 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D offer comparable quantities of Energy per 300 calories.