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

Weight per 500 calories

• Carrots: 1220g
• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 1515g

Carrots have 1.2 times more energy per 100g than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D. It has low energy density when compared to other foods. Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D having low energy density.

Which food has more nutrients per 500 calories - Carrots or Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	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	3% 2.93g	25% 24.4g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	9.75% 3.12g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	NA	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	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	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	% 0g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 8.44g	g per day for Men 19-50 years
Fiber	90% 34g	20% 7.58g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	77.4% 43.3g	56g per day for Men 19-50 years

Vitamins

	Carrots	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	98% 882μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	194% 2.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	241% 3.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	90% 27μg	169% 50.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58% 232μg	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	80% 72mg	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	53.7% 8.05mg	15.8% 2.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	40.2% 402mg	188% 1879mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	138% 1.24mg	0.9mg per day for Men 19-50 years
Fluoride	0.98% 39μg	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	45.7% 3.66mg	87% 6.97mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	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% 427mg	69.3% 485mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	53.5% 1818mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	53.4% 29.4μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	37.4% 561mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	29% 1077g	38% 1411g	3700g per day for Men 19-50 years

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

• Raw Carrots have 11.5 times more Vitamin A, 4.8 times more Vitamin B3, 2.7 times more Vitamin B5, 2.3 times more Vitamin B6, more Vitamin C and 3.4 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 2.9 times more Vitamin B1, 4.4 times more Vitamin B2, 1.9 times more Vitamin B7, 1.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Carrots.

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

• Raw Carrots have 2.1 times more Potassium and 1.5 times more Sodium than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 4.7 times more Calcium, 2.3 times more Copper, 1.9 times more Iron, 1.7 times more Magnesium, 1.8 times more Manganese, 24.1 times more Selenium, 1.6 times more Zinc and 1.3 times more Water than Raw Carrots.
• Both Raw Carrots and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots have 4.4 times more Carbohydrate, 9.3 times more Sugars, more Fructose and 4.5 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 8.3 times more Fat, 8 times more Saturated Fat and 3.8 times more Protein than Raw Carrots.
• Both Raw Carrots and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have similar amounts of Energy per 500 kcal.
• Both Raw Carrots as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.