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

Weight per 300 calories

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D: 1000g
• Cooked Frozen Carrots: 811g

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

Discover which food has more nutrients per 300 calories - Soymilk, original and vanilla, light, with added calcium, vitamins A and D or Cooked Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.94% 7.7g	5.7% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	3.04% 0.97g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	22.3% 0.36g	1.6g per day for Men 19-50 years
Omega 6	22.2% 3.8g	13.8% 2.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	48.2% 62.7g	130g per day for Men 19-50 years
Sugars	36% 26g	45.6% 33g	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	3.13% 2.27g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	% 28g	g per day for Men 19-50 years
Fiber	7.9% 3g	70.4% 26.8g	38g per day for Men 19-50 years
Protein	42.5% 24g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	67.8% 610μg	762% 6859μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	28.2% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	52.4% 0.68mg	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	22.3% 89μg	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	20.7% 18.6mg	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	54.6% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	123% 1230mg	28.4% 284mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	74% 0.66mg	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	53.7% 4.3mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	21.2% 89mg	420mg per day for Men 19-50 years
Manganese	NA	59% 1.35mg	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	36% 251mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	45.8% 1557mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	8.85% 4.86μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	25% 927g	19.8% 732g	3700g per day for Men 19-50 years

Soymilk, Original And Vanilla, Light, With Added Calcium, Vitamins A And D VS Cooked Frozen Carrots Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Soymilk, original and vanilla, light, with added calcium, vitamins A and D or Cooked Frozen Carrots?

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

• 300 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 1.5 times more Vitamin B1, 6.7 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Cooked Frozen Carrots.
• While 300 kcal of Boiled and Drained Frozen Carrots contain 11.2 times more Vitamin A, 1.5 times more Vitamin B3, 4.3 times more Vitamin B6, more Vitamin C, 13.6 times more Vitamin E and 6.9 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 Cooked Frozen Carrots provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin C and Vitamin E
• 300 calories of Cooked Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D

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

• 300 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 4.3 times more Calcium, 1.3 times more Copper, 1.7 times more Magnesium, 3.5 times more Phosphorus, 4.7 times more Selenium and 1.3 times more Water than Cooked Frozen Carrots.
• While 300 kcal of Boiled and Drained Frozen Carrots contain 1.3 times more Potassium 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 Cooked Frozen Carrots contain similar levels of Iron, Sodium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 1.4 times more Fat, 1.4 times more Omega 3, 1.6 times more Omega 6 and 5.1 times more Protein than Cooked Frozen Carrots.
• While 300 kcal of Boiled and Drained Frozen Carrots contain 1.8 times more Carbohydrate, 1.3 times more Sugars and 8.9 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 Cooked Frozen Carrots offer comparable quantities of Energy per 300 calories.