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

Weight per 300 calories

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 909g
• Carrots: 732g

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

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

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Carrots	8%	5%	87%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.6g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	5.85% 1.87g	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	12% 16g	54% 70g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	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	0% 0g	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	% 0g	% 4.3g	g per day for Men 19-50 years
Sucrose	% 5.06g	% 26.3g	g per day for Men 19-50 years
Fiber	12% 4.55g	54% 20.5g	38g per day for Men 19-50 years
Protein	46.4% 26g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Carrots	Recommended Dietary Allowance
Vitamin A	58.8% 529μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.9mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	101% 30.4μg	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	44.8% 179μg	34.8% 139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	420% 10μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	48% 43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	74.2% 445IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.45% 1.4mg	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

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Carrots	Recommended Dietary Allowance
Calcium	113% 1127mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	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	52.3% 4.2mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	82.2% 1.9mg	45.5% 1.05mg	2.3mg per day for Men 19-50 years
Molybdenum	1180% 531μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	41.6% 291mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	32% 1091mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	32% 17.6μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	23% 847g	17.5% 646g	3700g per day for Men 19-50 years

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

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 2.9 times more Vitamin B1, 4.4 times more Vitamin B2, 1.9 times more Vitamin B7, 1.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Carrots.
• While Raw Carrots contain 11.5 times more Vitamin A, 4.8 times more Vitamin B3, 2.7 times more Vitamin B5, 2.3 times more Vitamin B6, more Vitamin C and 3.4 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.

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

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 4.7 times more Calcium, 2.3 times more Copper, 1.9 times more Iron, 1.7 times more Magnesium, 1.8 times more Manganese, 24.1 times more Selenium, 1.6 times more Zinc and 1.3 times more Water than Raw Carrots.
• While Raw Carrots contain 2.1 times more Potassium and 1.5 times more Sodium than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Raw Carrots have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 8.3 times more Fat, 8 times more Saturated Fat and 3.8 times more Protein than Raw Carrots.
• While Raw Carrots contain 4.4 times more Carbohydrate, 9.3 times more Sugars, more Fructose and 4.5 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Raw Carrots have similar amounts of Energy per 300 kcal.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.