Comparing Nutrients in 500 calories Boiled Carrots VS Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D

Weight per 500 calories

• Boiled Carrots: 1429g
• Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D: 1471g

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

Which food has more nutrients per 500 calories - Boiled Carrots or Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Boiled Carrots	Soymilk, original and vanilla, light, 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	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	3.6% 1.15g	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	43.6% 56.6g	130g per day for Men 19-50 years
Sugars	68% 49.3g	8.3% 6.03g	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	23.2% 8.82g	38g per day for Men 19-50 years
Protein	19.4% 11g	69% 38.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	NA	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	197% 2.56mg	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	25.7% 103μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	141% 3.4μg	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	100% 603IU	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, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	43% 429mg	181% 1809mg	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	84.6% 6.76mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	45.5% 191mg	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	216% 1515mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	50.6% 1721mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	NA	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	61.8% 926mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	35% 1288g	36.6% 1353g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Carrots vs Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D:

• Boiled and Drained Carrots have 1.9 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 4.1 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled and Drained Carrots.

Comparing minerals per 500 calories for Boiled Carrots vs Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D:

• Boiled and Drained Carrots have 2 times more Potassium and 1.9 times more Zinc than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 4.2 times more Calcium, 1.4 times more Iron, 1.3 times more Magnesium and 3.5 times more Phosphorus than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have similar amounts of Sodium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Carrots have 2.1 times more Carbohydrate, 8.2 times more Sugars and 4.9 times more Fiber than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 4.9 times more Fat and 3.5 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Carrots as well as Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.