Comparing Nutrients in 300 calories Enhanced Soymilk VS Carrots

Weight per 300 calories

• Enhanced Soymilk: 667g
• Carrots: 732g

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

Which food has more nutrients per 300 calories - Enhanced Soymilk or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Enhanced Soymilk	27%	41%	32%
Carrots	8%	5%	87%

Macro Nutrients

	Enhanced Soymilk	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.37g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	NA	4.3% 0.73g	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	54% 70g	130g per day for Men 19-50 years
Sugars	23.3% 17g	48% 34.7g	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	5.55% 4.02g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 26.3g	g per day for Men 19-50 years
Fiber	7% 2.67g	54% 20.5g	38g per day for Men 19-50 years
Protein	35% 19.6g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Enhanced Soymilk	Carrots	Recommended Dietary Allowance
Vitamin A	NA	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	53.3% 213μg	34.8% 139μg	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	48% 43mg	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	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enhanced Soymilk	Carrots	Recommended Dietary Allowance
Calcium	93% 933mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	NA	21% 88mg	420mg per day for Men 19-50 years
Manganese	NA	45.5% 1.05mg	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	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	27.6% 940mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	28% 15.3μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	22.2% 333mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	16.4% 607g	17.5% 646g	3700g per day for Men 19-50 years

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

• Enhanced Soymilk has 3.1 times more Vitamin B2, 3.1 times more Vitamin B3, 1.5 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin B12, more Vitamin D and 3.5 times more Vitamin E than Raw Carrots.
• Both Enhanced Soymilk and Raw Carrots have similar amounts of Vitamin B1 and Vitamin C per 300 kcal.

Comparing minerals per 300 calories for Enhanced Soymilk vs Carrots:

• Enhanced Soymilk has 3.9 times more Calcium, 2.5 times more Copper, 1.5 times more Iron and 21 times more Selenium than Raw Carrots.
• While Raw Carrots contain 2.5 times more Potassium and 1.5 times more Sodium than Enhanced Soymilk.
• Both Enhanced Soymilk and Raw Carrots have similar amounts of Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Enhanced Soymilk has 7.6 times more Fat, 5.9 times more Saturated Fat and 2.9 times more Protein than Raw Carrots.
• While Raw Carrots contain 3 times more Carbohydrate, 2.1 times more Sugars and 7.7 times more Fiber than Enhanced Soymilk.
• Both Enhanced Soymilk and Raw Carrots have similar amounts of Energy per 300 kcal.
• Both Enhanced Soymilk as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.