Comparing Nutrients in 500 calories Canned Carrots with Liquids and Salt VS Enhanced Soymilk

Weight per 500 calories

• Canned Carrots with Liquids and Salt: 2174g
• Enhanced Soymilk: 1111g

Enhanced Soymilk has 2 times more energy per unit of mass than Canned Carrots Solids and Liquids with Salt, which is low in comparison to other foods. Canned Carrots with Liquids and Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Carrots with Liquids and Salt or Enhanced Soymilk?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Enhanced Soymilk	27%	41%	32%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Enhanced Soymilk	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.14% 3.04g	22.8% 22g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	7.16% 1.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.8% 117g	29.5% 38.3g	130g per day for Men 19-50 years
Sugars	73.8% 53.5g	38.8% 28g	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	103% 39g	11.7% 4.44g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	58.3% 32.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Enhanced Soymilk	Recommended Dietary Allowance
Vitamin A	1481% 13326μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	57.4% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.2% 9.15mg	229% 36.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.43mg	199% 2.6mg	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	43.5% 174μg	89% 356μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	500% 12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	48.3% 43.5mg	89% 80mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	87% 522IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	106% 16mg	187% 28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 213μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Enhanced Soymilk	Recommended Dietary Allowance
Calcium	67.4% 674mg	156% 1556mg	1000mg per day for Men 19-50 years
Copper	249% 2.24mg	152% 1.37mg	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	141% 11.3mg	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	NA	420mg per day for Men 19-50 years
Manganese	425% 9.8mg	NA	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	62% 435mg	NA	700mg per day for Men 19-50 years
Potassium	111% 3761mg	46% 1567mg	3400mg per day for Men 19-50 years
Selenium	16% 8.7μg	46.5% 25.6μg	55μg per day for Men 19-50 years
Sodium	348% 5217mg	37% 556mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	24.2% 2.67mg	11mg per day for Men 19-50 years
Water	54.6% 2022g	27.3% 1011g	3700g per day for Men 19-50 years

Canned Carrots With Liquids And Salt VS Enhanced Soymilk Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Carrots with Liquids and Salt or Enhanced Soymilk?

Lets compare vitamin content per 500 calories of Canned Carrots with Liquids and Salt vs Enhanced Soymilk:

• 500 kcal of Enhanced Soymilk contain 1.7 times more Vitamin B1, 3.8 times more Vitamin B2, 4 times more Vitamin B3, 2 times more Vitamin B9, more Vitamin B12, 1.8 times more Vitamin C, more Vitamin D and 1.8 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Enhanced Soymilk provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 500 calories for Canned Carrots with Liquids and Salt vs Enhanced Soymilk:

• 500 calories of Canned Carrots with Liquids and Salt have 1.6 times more Copper, 2.1 times more Iron, 2.4 times more Potassium, 9.4 times more Sodium, 2.4 times more Zinc and 2 times more Water than Enhanced Soymilk.
• While 500 kcal of Enhanced Soymilk contain 2.3 times more Calcium and 2.9 times more Selenium than Canned Carrots Solids and Liquids with Salt.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Carrots with Liquids and Salt have 3 times more Carbohydrate, 1.9 times more Sugars and 8.8 times more Fiber than Enhanced Soymilk.
• While 500 kcal of Enhanced Soymilk contain 7.3 times more Fat and 2.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Enhanced Soymilk offer comparable quantities of Energy per 500 calories.