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

Weight per 300 calories

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D: 1000g
• Canned Carrots with Liquids and Salt: 1304g

Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 1.3 times more energy per 100g than Canned Carrots with Liquids and Salt. It has low energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 300 calories - Soymilk, original and vanilla, light, with added calcium, vitamins A and D or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.94% 7.7g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	22.2% 3.8g	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	27% 35g	54% 70g	130g per day for Men 19-50 years
Sugars	36% 26g	44.3% 32g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	42.5% 24g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	67.8% 610μg	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	112% 1.46mg	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	22.5% 90μg	26% 104μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	417% 10μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	29% 26mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	78.3% 470IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4% 0.6mg	63.5% 9.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	107% 128μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	123% 1230mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	149% 1.34mg	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	53.8% 4.3mg	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	NA	255% 5.87mg	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	124% 870mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	25% 927g	32.8% 1213g	3700g per day for Men 19-50 years

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

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 1.5 times more Vitamin B1, 5.7 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 13.1 times more Vitamin A, 2.5 times more Vitamin B3, 9.1 times more Vitamin B6, more Vitamin C, 15.9 times more Vitamin E and 8 times more Vitamin K than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B9 per 300 kcal.

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

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 3 times more Calcium, 1.3 times more Magnesium, 3.3 times more Phosphorus and 4.4 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.6 times more Copper, 1.6 times more Iron, 1.9 times more Potassium, 6.5 times more Sodium, 1.6 times more Zinc and 1.3 times more Water than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 300 calories:

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 4.2 times more Fat, 4.7 times more Omega 3, 5.2 times more Omega 6 and 3.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2 times more Carbohydrate and 7.8 times more Fiber than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy and Sugars per 300 kcal.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.