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

Weight per 300 calories

• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D: 1071g
• Boiled Carrots: 857g

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

Which food has more nutrients per 300 calories - Soymilk (all flavors), nonfat, with added calcium, vitamins A and D or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	37%	1%	62%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	2.68% 0.043g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.4g	54% 70.5g	130g per day for Men 19-50 years
Sugars	54% 39g	40.8% 29.6g	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	NA	4.26% 3.1g	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	% 3.43g	g per day for Men 19-50 years
Sucrose	NA	% 23g	g per day for Men 19-50 years
Fiber	5.64% 2.14g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	47.3% 26.5g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	72.6% 654μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.6% 0.24mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.86mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.6% 3.46mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.8% 0.26mg	101% 1.3mg	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	18.8% 75μg	30% 120μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	103% 2.46μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	34.3% 31mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	73.2% 439IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.7% 0.86mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.5% 24.6μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Boiled Carrots	Recommended Dietary Allowance
Calcium	124% 1243mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	47% 3.75mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	NA	57.8% 1.33mg	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	133% 932mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	33% 1125mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	35% 19.3μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	40.7% 611mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	27% 993g	21% 773g	3700g per day for Men 19-50 years

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

• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have 4.9 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 11.2 times more Vitamin A, 2.4 times more Vitamin B1, 1.6 times more Vitamin B3, 5.1 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C, 10.3 times more Vitamin E and 4.8 times more Vitamin K than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.

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

• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have 4.8 times more Calcium, 9.2 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium, 3.6 times more Phosphorus, 3.2 times more Selenium, 1.2 times more Sodium and 1.3 times more Water than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.8 times more Potassium and 1.6 times more Zinc than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 300 calories:

• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have 1.3 times more Sugars and 4.1 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.2 times more Omega 6, 1.6 times more Carbohydrate and 12 times more Fiber than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D and Boiled and Drained Carrots have similar amounts of Energy per 300 kcal.
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.