Comparing Nutrients in 500 calories Cooked Frozen Carrots VS Enhanced Soymilk

Weight per 500 calories

• Cooked Frozen Carrots: 1351g
• Enhanced Soymilk: 1111g

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

Discover which food has more nutrients per 500 calories - Cooked Frozen Carrots or Enhanced Soymilk?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Enhanced Soymilk	27%	41%	32%

Macro Nutrients

	Cooked Frozen Carrots	Enhanced Soymilk	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.47% 9.2g	22.8% 22g	97g per day for Men 19-50 years
Saturated Fat	5.07% 1.62g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	NA	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.4% 104g	29.5% 38.3g	130g per day for Men 19-50 years
Sugars	76% 55g	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	5.2% 3.8g	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	% 4.86g	NA	g per day for Men 19-50 years
Sucrose	% 46.5g	NA	g per day for Men 19-50 years
Fiber	117% 44.6g	11.7% 4.44g	38g per day for Men 19-50 years
Protein	14% 7.84g	58.3% 32.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Enhanced Soymilk	Recommended Dietary Allowance
Vitamin A	1270% 11432μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.8% 0.41mg	57.4% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.62mg	229% 36.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	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	37% 149μg	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	34.5% 31mg	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	91% 13.6mg	187% 28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	153% 184μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Enhanced Soymilk	Recommended Dietary Allowance
Calcium	47.3% 473mg	156% 1556mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	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	89.5% 7.16mg	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	NA	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	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	60% 419mg	NA	700mg per day for Men 19-50 years
Potassium	76.3% 2595mg	46% 1567mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.1μg	46.5% 25.6μg	55μg per day for Men 19-50 years
Sodium	53% 797mg	37% 556mg	1500mg per day for Men 19-50 years
Zinc	43% 4.73mg	24.2% 2.67mg	11mg per day for Men 19-50 years
Water	33% 1221g	27.3% 1011g	3700g per day for Men 19-50 years

Cooked Frozen Carrots VS Enhanced Soymilk Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Frozen Carrots or Enhanced Soymilk?

Lets compare vitamin content per 500 calories of Cooked Frozen Carrots vs Enhanced Soymilk:

• 500 kcal of Enhanced Soymilk contain 1.7 times more Vitamin B1, 4.4 times more Vitamin B2, 6.5 times more Vitamin B3, 2.3 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin B12, 2.6 times more Vitamin C, more Vitamin D and 2.1 times more Vitamin E than Boiled and Drained Frozen Carrots.
• 500 calories of Cooked Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 500 calories for Cooked Frozen Carrots vs Enhanced Soymilk:

• 500 calories of Cooked Frozen Carrots have 1.3 times more Iron, 1.7 times more Potassium, 1.4 times more Sodium, 1.8 times more Zinc and 1.2 times more Water than Enhanced Soymilk.
• While 500 kcal of Enhanced Soymilk contain 3.3 times more Calcium and 3.2 times more Selenium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Enhanced Soymilk contain similar levels of Copper per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Carrots have 2.7 times more Carbohydrate, 2 times more Sugars and 10 times more Fiber than Enhanced Soymilk.
• While 500 kcal of Enhanced Soymilk contain 2.4 times more Fat and 4.2 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Enhanced Soymilk offer comparable quantities of Energy per 500 calories.