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

Weight per 300 calories

• Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D: 882g
• 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, original and vanilla, light, unsweetened, with added calcium, vitamins A and D or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	31%	23%	46%
Carrots	8%	5%	87%

Macro Nutrients

	Soymilk, original and vanilla, light, 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	7.73% 7.5g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	2.15% 0.69g	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	26% 34g	54% 70g	130g per day for Men 19-50 years
Sugars	5% 3.6g	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	14% 5.3g	54% 20.5g	38g per day for Men 19-50 years
Protein	41.3% 23g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Carrots	Recommended Dietary Allowance
Vitamin A	NA	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.54mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	NA	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	15.4% 61.8μg	34.8% 139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	84.6% 2.03μg	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	60.3% 362IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	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, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Carrots	Recommended Dietary Allowance
Calcium	109% 1085mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	NA	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	50.7% 4.06mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	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	130% 909mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	30.4% 1032mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	NA	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	37% 556mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	8.02% 0.88mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	22% 812g	17.5% 646g	3700g per day for Men 19-50 years

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

• Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have 3.6 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Carrots.
• While Raw Carrots contain 2.3 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.

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

• Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have 4.5 times more Calcium, 1.8 times more Iron, 1.3 times more Magnesium, 3.5 times more Phosphorus and 1.3 times more Water than Raw Carrots.
• While Raw Carrots contain 2.3 times more Potassium and 2 times more Zinc than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D and Raw Carrots have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have 4.3 times more Fat and 3.4 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.1 times more Carbohydrate, 9.6 times more Sugars and 3.9 times more Fiber than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D and Raw Carrots have similar amounts of Energy per 300 kcal.
• Both Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.