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

Weight per 500 calories

• Boiled Carrots: 1429g
• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 1515g

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), unsweetened, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Boiled Carrots	Soymilk (all flavors), unsweetened, 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	25% 24.4g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	9.75% 3.12g	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	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	68% 49.3g	8.57% 6.2g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 38.6g	% 8.44g	g per day for Men 19-50 years
Fiber	113% 43g	20% 7.58g	38g per day for Men 19-50 years
Protein	19.4% 11g	77.4% 43.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	98% 882μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	194% 2.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	241% 3.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	169% 50.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	74.6% 298μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	701% 17μg	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	124% 742IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	98% 14.7mg	15.8% 2.36mg	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), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	43% 429mg	188% 1879mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	138% 1.24mg	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	87% 6.97mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	137% 3.15mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1966% 885μg	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	69.3% 485mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	53.5% 1818mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	53.4% 29.4μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	37.4% 561mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	35% 1288g	38% 1411g	3700g per day for Men 19-50 years

Boiled Carrots VS Soymilk (all Flavors), Unsweetened, 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), unsweetened, with added calcium, vitamins A and D?

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

• 500 calories of Boiled Carrots have 13.8 times more Vitamin A, 3.7 times more Vitamin B3, 2.7 times more Vitamin B5, 2.9 times more Vitamin B6, more Vitamin C and 6.2 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 2.5 times more Vitamin B1, 5 times more Vitamin B2, 1.5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Carrots.
• 500 calories of Boiled Carrots have insufficient amounts of Vitamin B12 and Vitamin D
• 500 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C

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

• 500 calories of Boiled Carrots have 1.8 times more Potassium and 1.5 times more Sodium than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 4.4 times more Calcium, 5.1 times more Copper, 1.4 times more Iron, 1.7 times more Magnesium, 1.4 times more Manganese, 2.9 times more Selenium and 1.7 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain similar levels of Phosphorus and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Carrots have 4.5 times more Carbohydrate, 7.9 times more Sugars and 5.7 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 9.5 times more Fat and 4 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D offer comparable quantities of Energy per 500 calories.