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

Weight per 300 calories

• Carrots: 732g
• Soymilk, original and vanilla, with added calcium, vitamins A and D: 698g

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

Which food has more nutrients per 300 calories - Carrots or Soymilk, original and vanilla, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Carrots	Soymilk, original and vanilla, 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	1.8% 1.76g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	4.47% 1.43g	32g per day for Men 19-50 years
Omega 3	0.91% 0.015g	32.7% 0.52g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	24% 4.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	26.4% 34.3g	130g per day for Men 19-50 years
Sugars	48% 34.7g	35% 25.5g	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	5.55% 4.02g	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	% 4.3g	NA	g per day for Men 19-50 years
Sucrose	% 26.3g	NA	g per day for Men 19-50 years
Fiber	54% 20.5g	3.67% 1.4g	38g per day for Men 19-50 years
Protein	12% 6.8g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Carrots	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	679% 6110μg	42.6% 384μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.2% 0.48mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.6% 0.42mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54% 16.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.8% 139μg	15.7% 62.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	247% 5.93μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	48% 43mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	50% 300IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	32% 4.83mg	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.5% 97μg	17.4% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	24% 241mg	86% 858mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	128% 1.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.59% 23.4μg	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	27.4% 2.2mg	36.6% 2.93mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	19% 0.43mg	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	36.6% 256mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	69% 2341mg	25% 851mg	3400mg per day for Men 19-50 years
Selenium	1.33% 0.73μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	22% 328mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	17.5% 646g	17% 630g	3700g per day for Men 19-50 years

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

• Raw Carrots have 15.9 times more Vitamin A, 2.4 times more Vitamin B1, 2.4 times more Vitamin B3, 2.8 times more Vitamin B5, 4.7 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C, 6.3 times more Vitamin E and 4.6 times more Vitamin K than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 3 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Carrots.

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

• Raw Carrots have 2.4 times more Manganese, 2.8 times more Potassium and 1.5 times more Sodium than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 3.6 times more Calcium, 3.5 times more Copper, 1.3 times more Iron and 21.9 times more Selenium than Raw Carrots.
• Both Raw Carrots and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Magnesium, Phosphorus, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Carrots have 2 times more Carbohydrate, 1.4 times more Sugars and 14.7 times more Fiber than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 5.8 times more Fat, 6.1 times more Saturated Fat, 35.8 times more Omega 3, 5.6 times more Omega 6 and 2.7 times more Protein than Raw Carrots.
• Both Raw Carrots and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Energy per 300 kcal.
• Both Raw Carrots as well as Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.