Comparing Nutrients in 500 calories Boiled Carrots VS Soymilk (All flavors), lowfat, with added calcium, vitamins A and D

Weight per 500 calories

• Boiled Carrots: 1429g
• Soymilk (All flavors), lowfat, with added calcium, vitamins A and D: 1163g

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

Discover which food has more nutrients per 500 calories - Boiled Carrots or Soymilk (All flavors), lowfat, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	16%	14%	70%

Macro Nutrients

	Boiled Carrots	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	7.43% 7.2g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	68% 49.3g	56% 40.7g	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	7.1% 5.14g	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	% 5.7g	NA	g per day for Men 19-50 years
Sucrose	% 38.6g	NA	g per day for Men 19-50 years
Fiber	113% 43g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	19.4% 11g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	80% 721μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	NA	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	50% 200μg	NA	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	57% 51.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	79.5% 477IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	98% 14.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	43% 429mg	95% 953mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	NA	0.9mg per day for Men 19-50 years
Fluoride	17% 679μg	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	60.7% 4.86mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	NA	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	61.2% 429mg	103% 721mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	22% 744mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	NA	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	28.7% 430mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	NA	11mg per day for Men 19-50 years
Water	35% 1288g	28.2% 1045g	3700g per day for Men 19-50 years

Boiled Carrots VS Soymilk (All Flavors), Lowfat, With Added Calcium, Vitamins A And D Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Carrots or Soymilk (All flavors), lowfat, with added calcium, vitamins A and D?

Lets compare vitamin content per 500 calories of Boiled Carrots vs Soymilk (All flavors), lowfat, with added calcium, vitamins A and D:

• 500 calories of Boiled Carrots have 16.9 times more Vitamin A and more Vitamin C than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain more Vitamin D than Boiled and Drained Carrots.
• 500 calories of Boiled Carrots have insufficient amounts of Vitamin D
• 500 calories of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin C
• Both Boiled and Drained Carrots as well as Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Boiled Carrots vs Soymilk (All flavors), lowfat, with added calcium, vitamins A and D:

• 500 calories of Boiled Carrots have 4.5 times more Potassium, 1.9 times more Sodium and 1.2 times more Water than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain 2.2 times more Calcium and 1.7 times more Phosphorus than Boiled and Drained Carrots.
• Both Boiled Carrots and Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain similar levels of Iron per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Carrots have 1.4 times more Carbohydrate, 1.2 times more Sugars and 4.6 times more Fiber than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain 1.8 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Soymilk (All flavors), lowfat, with added calcium, vitamins A and D offer comparable quantities of Energy per 500 calories.