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

Weight per 500 calories

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 1515g
• Canned Carrots with Liquids and Salt: 2174g

Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 1.4 times more energy per 100g than Canned Carrots with Liquids and Salt. It has low energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.4g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	9.75% 3.12g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	NA	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	NA	7.16% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	89.8% 117g	130g per day for Men 19-50 years
Sugars	8.57% 6.2g	73.8% 53.5g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.44g	NA	g per day for Men 19-50 years
Fiber	20% 7.58g	103% 39g	38g per day for Men 19-50 years
Protein	77.4% 43.3g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	98% 882μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	194% 2.33mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	241% 3.14mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	187% 2.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	169% 50.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	74.6% 298μg	43.5% 174μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	701% 17μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	48.3% 43.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	124% 742IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.8% 2.36mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	188% 1879mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	249% 2.24mg	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	87% 6.97mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	137% 3.15mg	425% 9.8mg	2.3mg per day for Men 19-50 years
Molybdenum	1966% 885μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	69.3% 485mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	53.5% 1818mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	53.4% 29.4μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	37.4% 561mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	43% 4.73mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	38% 1411g	54.6% 2022g	3700g per day for Men 19-50 years

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

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 5.6 times more Vitamin B1, 5.3 times more Vitamin B2, 1.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 15.1 times more Vitamin A, 3.7 times more Vitamin B3, 2.4 times more Vitamin B5, 3.3 times more Vitamin B6, more Vitamin C and 6.7 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.

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

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 2.8 times more Calcium, 1.2 times more Magnesium and 3.4 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.8 times more Copper, 1.6 times more Iron, 3.1 times more Manganese, 2.1 times more Potassium, 9.3 times more Sodium, 1.3 times more Zinc and 1.4 times more Water than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Canned Carrots Solids and Liquids with Salt have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 8 times more Fat, 5.7 times more Saturated Fat and 3.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 4.4 times more Carbohydrate, 8.6 times more Sugars and 5.2 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy per 500 kcal.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.