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

Weight per 300 calories

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D: 1000g
• Carrots: 732g

Raw Carrots have 1.4 times more energy per unit of mass than Soymilk, original and vanilla, light, with added calcium, vitamins A and D, which is low in comparison to other foods. Soymilk, original and vanilla, light, with added calcium, vitamins A and D having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Soymilk, original and vanilla, light, 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	7.94% 7.7g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	0.91% 0.015g	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	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	7.9% 3g	54% 20.5g	38g per day for Men 19-50 years
Protein	42.5% 24g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Carrots	Recommended Dietary Allowance
Vitamin A	67.8% 610μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	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	12.3% 0.16mg	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	22.5% 90μg	34.8% 139μg	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	48% 43mg	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	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Carrots	Recommended Dietary Allowance
Calcium	123% 1230mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	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	53.8% 4.3mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	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	124% 870mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	25% 927g	17.5% 646g	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 Carrots:

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 4.7 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Carrots.
• While Raw Carrots contain 10 times more Vitamin A, 1.3 times more Vitamin B1, 3.2 times more Vitamin B3, 6.3 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C, 8 times more Vitamin E and 6 times more Vitamin K than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.

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

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 5.1 times more Calcium, 2.6 times more Copper, 2 times more Iron, 1.7 times more Magnesium, 3.4 times more Phosphorus, 31.4 times more Selenium, 1.3 times more Zinc and 1.4 times more Water than Raw Carrots.
• While Raw Carrots contain 2 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 Raw Carrots have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 4.4 times more Fat, 33.5 times more Omega 3, 5.2 times more Omega 6 and 3.5 times more Protein than Raw Carrots.
• While Raw Carrots contain 2 times more Carbohydrate, 1.3 times more Sugars and 6.8 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 Raw Carrots have similar amounts of Energy per 300 kcal.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.