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

Weight per 500 calories

• Boiled Carrots: 1429g
• Soymilk, original and vanilla, light, with added calcium, vitamins A and D: 1667g

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, original and vanilla, light, with added calcium, vitamins A and D?

Macros Ratio

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

Macro Nutrients

	Boiled Carrots	Soymilk, original and vanilla, light, 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	13.2% 13g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	51% 0.82g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	45% 58.5g	130g per day for Men 19-50 years
Sugars	68% 49.3g	60% 43.5g	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	13% 5g	38g per day for Men 19-50 years
Protein	19.4% 11g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	113% 1017μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	258% 3.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	23% 3.7mg	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	20.5% 0.27mg	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	37.5% 150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	694% 16.7μg	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	131% 783IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	98% 14.7mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	22.2% 26.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	43% 429mg	205% 2050mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	159% 1.43mg	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	89.6% 7.17mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	59.5% 250mg	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	207% 1450mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	57.4% 1950mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	69.7% 38.3μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	53.3% 800mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	35% 3.83mg	11mg per day for Men 19-50 years
Water	35% 1288g	41.8% 1545g	3700g per day for Men 19-50 years

Boiled Carrots VS Soymilk, Original And Vanilla, Light, With Added Calcium, Vitamins A And D Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled Carrots have 12 times more Vitamin A, 1.5 times more Vitamin B1, 2.5 times more Vitamin B3, 8.2 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C, 14.7 times more Vitamin E and 7.3 times more Vitamin K than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 5.3 times more Vitamin B2, 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, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin C and Vitamin E

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

• 500 calories of Boiled Carrots have 1.7 times more Potassium than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 4.8 times more Calcium, 5.9 times more Copper, 1.5 times more Iron, 1.8 times more Magnesium, 3.4 times more Phosphorus, 3.8 times more Selenium and 1.3 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain similar levels of Sodium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Carrots have 2 times more Carbohydrate and 8.6 times more Fiber than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 5 times more Fat, 57.2 times more Omega 3, 5.1 times more Omega 6 and 3.7 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Soymilk, original and vanilla, light, with added calcium, vitamins A and D offer comparable quantities of Energy and Sugars per 500 calories.
• 500 calories of Boiled Carrots provide inadequate amounts of Omega 3 and Omega 6