Comparing Nutrients in 300 calories Cooked Frozen Carrots VS Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D

Weight per 300 calories

• Cooked Frozen Carrots: 811g
• Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D: 882g

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, original and vanilla, light, unsweetened, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Cooked Frozen Carrots	Soymilk, original and vanilla, light, 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	7.73% 7.5g	97g per day for Men 19-50 years
Saturated Fat	3.04% 0.97g	2.15% 0.69g	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	26% 34g	130g per day for Men 19-50 years
Sugars	45.6% 33g	5% 3.6g	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	3.13% 2.27g	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	% 2.9g	NA	g per day for Men 19-50 years
Sucrose	% 28g	NA	g per day for Men 19-50 years
Fiber	70.4% 26.8g	14% 5.3g	38g per day for Men 19-50 years
Protein	8.4% 4.7g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	762% 6859μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.3% 0.24mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	118% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.2% 1.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.4% 0.68mg	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	22.3% 89μg	15.4% 61.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	84.6% 2.03μg	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	60.3% 362IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	54.6% 8.2mg	NA	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, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	28.4% 284mg	109% 1085mg	1000mg per day for Men 19-50 years
Copper	74% 0.66mg	NA	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	50.7% 4.06mg	8mg per day for Men 19-50 years
Magnesium	21.2% 89mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	59% 1.35mg	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% 251mg	130% 909mg	700mg per day for Men 19-50 years
Potassium	45.8% 1557mg	30.4% 1032mg	3400mg per day for Men 19-50 years
Selenium	8.85% 4.86μg	NA	55μg per day for Men 19-50 years
Sodium	32% 478mg	37% 556mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	8.02% 0.88mg	11mg per day for Men 19-50 years
Water	19.8% 732g	22% 812g	3700g per day for Men 19-50 years

Cooked Frozen Carrots VS Soymilk, Original And Vanilla, Light, 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, original and vanilla, light, unsweetened, with added calcium, vitamins A and D?

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

• 300 calories of Cooked Frozen Carrots have 1.4 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 5.1 times more Vitamin B2, 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, original and vanilla, light, 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, original and vanilla, light, unsweetened, with added calcium, vitamins A and D:

• 300 calories of Cooked Frozen Carrots have 1.5 times more Potassium and 3.2 times more Zinc than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 3.8 times more Calcium, 1.3 times more Magnesium and 3.6 times more Phosphorus than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain similar levels of Iron, Sodium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Frozen Carrots have 1.8 times more Carbohydrate, 9.1 times more Sugars and 5.1 times more Fiber than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 1.4 times more Fat and 4.9 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D offer comparable quantities of Energy per 300 calories.