Comparing Nutrients in 300 calories Soymilk VS Cooked Frozen Carrots

Weight per 300 calories

• Soymilk: 556g
• Cooked Frozen Carrots: 811g

Soymilk has 1.5 times more energy per 100g than Cooked Frozen Carrots. It has low energy density when compared to other foods. Boiled and Drained Frozen Carrots having low energy density.

Discover which food has more nutrients per 300 calories - Soymilk or Cooked Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Soymilk	24%	29%	47%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Soymilk	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.72g	5.7% 5.5g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	3.04% 0.97g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	22.3% 0.36g	1.6g per day for Men 19-50 years
Omega 6	19% 3.24g	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	30.6% 22g	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	8.77% 3.33g	70.4% 26.8g	38g per day for Men 19-50 years
Protein	32.4% 18g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Soymilk	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	762% 6859μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.8% 0.33mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.5% 0.38mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.85mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	28.2% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	25% 100μg	22.3% 89μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.07% 0.61mg	54.6% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	14% 139mg	28.4% 284mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	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	44.4% 3.56mg	53.7% 4.3mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	21.2% 89mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	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	41.3% 289mg	36% 251mg	700mg per day for Men 19-50 years
Potassium	19.3% 656mg	45.8% 1557mg	3400mg per day for Men 19-50 years
Selenium	48.5% 26.7μg	8.85% 4.86μg	55μg per day for Men 19-50 years
Sodium	19% 283mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	6.06% 0.67mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	13.2% 489g	19.8% 732g	3700g per day for Men 19-50 years

Soymilk VS Cooked Frozen Carrots Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Soymilk or Cooked Frozen Carrots?

Lets compare vitamin content per 300 calories of Soymilk vs Cooked Frozen Carrots:

• 300 calories of Soymilk have 1.4 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.5 times more Vitamin B5 than Cooked Frozen Carrots.
• While 300 kcal of Boiled and Drained Frozen Carrots contain more Vitamin A, 1.6 times more Vitamin B6, more Vitamin C, 13.4 times more Vitamin E and 6.6 times more Vitamin K than Soymilk Unfortified.
• Both Soymilk and Cooked Frozen Carrots provide similar amounts of Vitamin B3 and Vitamin B9 per 300 calories.
• 300 calories of Soymilk have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Soymilk Unfortified as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Soymilk vs Cooked Frozen Carrots:

• 300 calories of Soymilk have 1.6 times more Magnesium and 5.5 times more Selenium than Cooked Frozen Carrots.
• While 300 kcal of Boiled and Drained Frozen Carrots contain 2 times more Calcium, 2.4 times more Potassium, 1.7 times more Sodium, 4.3 times more Zinc and 1.5 times more Water than Soymilk Unfortified.
• Both Soymilk and Cooked Frozen Carrots contain similar levels of Copper, Iron, Manganese and Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Soymilk have 1.8 times more Fat, 1.4 times more Omega 6 and 3.9 times more Protein than Cooked Frozen Carrots.
• While 300 kcal of Boiled and Drained Frozen Carrots contain 1.8 times more Carbohydrate, 1.5 times more Sugars and 8 times more Fiber than Soymilk Unfortified.
• Both Soymilk and Cooked Frozen Carrots offer comparable quantities of Energy and Omega 3 per 300 calories.