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

Weight per 500 calories

• Carrots: 1220g
• Soymilk, original and vanilla, with added calcium, vitamins A and D: 1163g

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

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

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Carrots	Soymilk, original and vanilla, 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	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	7.45% 2.4g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	54.5% 0.87g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	40% 6.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	44% 57.2g	130g per day for Men 19-50 years
Sugars	79.7% 58g	58.5% 42.4g	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	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	90% 34g	6.1% 2.33g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	54% 30.2g	56g per day for Men 19-50 years

Vitamins

	Carrots	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	71% 640μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	165% 2.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	90% 27μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58% 232μg	26% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	412% 9.9μg	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	83.3% 500IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	53.7% 8.05mg	8.53% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	40.2% 402mg	143% 1430mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	213% 1.9mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	41.5% 174mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	31.3% 0.72mg	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% 427mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	41.7% 1419mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	48.6% 26.7μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	36.4% 547mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	27.5% 3.02mg	11mg per day for Men 19-50 years
Water	29% 1077g	28.4% 1051g	3700g per day for Men 19-50 years

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

• Raw Carrots have 15.9 times more Vitamin A, 2.4 times more Vitamin B1, 2.4 times more Vitamin B3, 2.8 times more Vitamin B5, 4.7 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C, 6.3 times more Vitamin E and 4.6 times more Vitamin K than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 3 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Carrots.

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

• Raw Carrots have 2.4 times more Manganese, 2.8 times more Potassium and 1.5 times more Sodium than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 3.6 times more Calcium, 3.5 times more Copper, 1.3 times more Iron and 21.9 times more Selenium than Raw Carrots.
• Both Raw Carrots and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Magnesium, Phosphorus, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots have 2 times more Carbohydrate, 1.4 times more Sugars and 14.7 times more Fiber than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 5.8 times more Fat, 6.1 times more Saturated Fat, 35.8 times more Omega 3, 5.6 times more Omega 6 and 2.7 times more Protein than Raw Carrots.
• Both Raw Carrots and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Energy per 500 kcal.
• Both Raw Carrots as well as Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.