Comparing Nutrients in 500 calories SILK Peach soy yogurt VS Carrots

Weight per 500 calories

• SILK Peach soy yogurt: 532g
• Carrots: 1220g

SILK Peach soy yogurt has 2.3 times more energy per 100g than Carrots. It has average energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - SILK Peach soy yogurt or Carrots?

Macros Ratio

	Protein	Fat	Carbs
SILK Peach soy yogurt	10%	11%	79%
Carrots	8%	5%	87%

Macro Nutrients

	SILK Peach soy yogurt	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.47% 6.28g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	NA	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	NA	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	90% 117g	130g per day for Men 19-50 years
Sugars	108% 78.2g	79.7% 58g	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	NA	9.25% 6.7g	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	NA	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	8.4% 3.2g	90% 34g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	SILK Peach soy yogurt	Carrots	Recommended Dietary Allowance
Vitamin A	NA	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	58% 232μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	104% 94mg	80% 72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	SILK Peach soy yogurt	Carrots	Recommended Dietary Allowance
Calcium	94% 936mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	NA	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	42.6% 3.4mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	NA	35% 146mg	420mg per day for Men 19-50 years
Manganese	NA	76% 1.74mg	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	NA	61% 427mg	700mg per day for Men 19-50 years
Potassium	NA	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	NA	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.8mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	NA	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	11% 406g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of SILK Peach soy yogurt vs Carrots:

• SILK Peach soy yogurt has 1.3 times more Vitamin C than Raw Carrots.

Comparing minerals per 500 calories for SILK Peach soy yogurt vs Carrots:

• SILK Peach soy yogurt has 2.3 times more Calcium than Raw Carrots.
• While Raw Carrots contain 10.5 times more Sodium and 2.6 times more Water than SILK Peach soy yogurt.
• Both SILK Peach soy yogurt and Raw Carrots have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• SILK Peach soy yogurt has 2.1 times more Fat and 1.4 times more Sugars than Raw Carrots.
• While Raw Carrots contain 10.7 times more Fiber than SILK Peach soy yogurt.
• Both SILK Peach soy yogurt and Raw Carrots have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both SILK Peach soy yogurt as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.