Comparing Nutrients in 300 calories Enhanced Soymilk VS Cooked Frozen Carrots

Weight per 300 calories

• Enhanced Soymilk: 667g
• Cooked Frozen Carrots: 811g

Enhanced Soymilk has 1.2 times more energy per 100g than Cooked Frozen Carrots. It has low energy density when compared to other foods. Boiled and Drained Frozen Carrots having low energy density.

Discover which food has more nutrients per 300 calories - Enhanced Soymilk or Cooked Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Enhanced Soymilk	27%	41%	32%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Enhanced Soymilk	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	5.7% 5.5g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.37g	3.04% 0.97g	32g per day for Men 19-50 years
Omega 3	NA	22.3% 0.36g	1.6g per day for Men 19-50 years
Omega 6	NA	13.8% 2.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	48.2% 62.7g	130g per day for Men 19-50 years
Sugars	23.3% 17g	45.6% 33g	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	3.13% 2.27g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	% 28g	g per day for Men 19-50 years
Fiber	7% 2.67g	70.4% 26.8g	38g per day for Men 19-50 years
Protein	35% 19.6g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Enhanced Soymilk	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	NA	762% 6859μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	28.2% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	52.4% 0.68mg	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	53.3% 213μg	22.3% 89μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	300% 7.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	53.3% 48mg	20.7% 18.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	52.2% 313IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	112% 17mg	54.6% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enhanced Soymilk	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	93% 933mg	28.4% 284mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	74% 0.66mg	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	41% 3.27mg	53.7% 4.3mg	8mg per day for Men 19-50 years
Magnesium	NA	21.2% 89mg	420mg per day for Men 19-50 years
Manganese	NA	59% 1.35mg	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	NA	36% 251mg	700mg per day for Men 19-50 years
Potassium	27.6% 940mg	45.8% 1557mg	3400mg per day for Men 19-50 years
Selenium	28% 15.3μg	8.85% 4.86μg	55μg per day for Men 19-50 years
Sodium	22.2% 333mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	16.4% 607g	19.8% 732g	3700g per day for Men 19-50 years

Enhanced Soymilk VS Cooked Frozen Carrots Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Enhanced Soymilk or Cooked Frozen Carrots?

Lets compare vitamin content per 300 calories of Enhanced Soymilk vs Cooked Frozen Carrots:

• 300 calories of Enhanced Soymilk have 1.7 times more Vitamin B1, 4.4 times more Vitamin B2, 6.5 times more Vitamin B3, 2.3 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin B12, 2.6 times more Vitamin C, more Vitamin D and 2.1 times more Vitamin E than Cooked Frozen Carrots.
• 300 calories of Cooked Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 300 calories for Enhanced Soymilk vs Cooked Frozen Carrots:

• 300 calories of Enhanced Soymilk have 3.3 times more Calcium, 1.2 times more Copper and 3.2 times more Selenium than Cooked Frozen Carrots.
• While 300 kcal of Boiled and Drained Frozen Carrots contain 1.3 times more Iron, 1.7 times more Potassium, 1.4 times more Sodium and 1.8 times more Zinc than Enhanced Soymilk.
• Both Enhanced Soymilk and Cooked Frozen Carrots contain similar levels of Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Enhanced Soymilk have 2.4 times more Fat and 4.2 times more Protein than Cooked Frozen Carrots.
• While 300 kcal of Boiled and Drained Frozen Carrots contain 2.7 times more Carbohydrate, 2 times more Sugars and 10 times more Fiber than Enhanced Soymilk.
• Both Enhanced Soymilk and Cooked Frozen Carrots offer comparable quantities of Energy per 300 calories.