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

Weight per 500 calories

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 1515g
• Cooked Frozen Carrots: 1351g

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

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

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.4g	9.47% 9.2g	97g per day for Men 19-50 years
Saturated Fat	9.75% 3.12g	5.07% 1.62g	32g per day for Men 19-50 years
Omega 3	NA	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	NA	23% 3.9g	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	80.4% 104g	130g per day for Men 19-50 years
Sugars	8.57% 6.2g	76% 55g	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	5.2% 3.8g	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	% 4.86g	g per day for Men 19-50 years
Sucrose	% 8.44g	% 46.5g	g per day for Men 19-50 years
Fiber	20% 7.58g	117% 44.6g	38g per day for Men 19-50 years
Protein	77.4% 43.3g	14% 7.84g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	98% 882μg	1270% 11432μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	194% 2.33mg	33.8% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	241% 3.14mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	35% 5.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	87.3% 1.14mg	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	37% 149μg	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	34.5% 31mg	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	91% 13.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	153% 184μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	188% 1879mg	47.3% 473mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	123% 1.1mg	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	89.5% 7.16mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	137% 3.15mg	98% 2.26mg	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	60% 419mg	700mg per day for Men 19-50 years
Potassium	53.5% 1818mg	76.3% 2595mg	3400mg per day for Men 19-50 years
Selenium	53.4% 29.4μg	14.7% 8.1μg	55μg per day for Men 19-50 years
Sodium	37.4% 561mg	53% 797mg	1500mg per day for Men 19-50 years
Zinc	43% 4.73mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	38% 1411g	33% 1221g	3700g per day for Men 19-50 years

Soymilk (all Flavors), Unsweetened, With Added Calcium, Vitamins A And D VS Cooked Frozen Carrots Nutrients Per 500 Kcal

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

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

• 500 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 5.8 times more Vitamin B1, 6.3 times more Vitamin B2, 2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 13 times more Vitamin A, 2.2 times more Vitamin B3, 1.9 times more Vitamin B5, 1.5 times more Vitamin B6, more Vitamin C and 5.8 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• 500 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C
• 500 calories of Cooked Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D

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

• 500 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 4 times more Calcium, 1.6 times more Magnesium, 1.4 times more Manganese and 3.6 times more Selenium than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 1.4 times more Potassium and 1.4 times more Sodium 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 Cooked Frozen Carrots contain similar levels of Copper, Iron, Phosphorus, Zinc and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 2.7 times more Fat and 5.5 times more Protein than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 4 times more Carbohydrate, 8.9 times more Sugars and 5.9 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 Cooked Frozen Carrots offer comparable quantities of Energy per 500 calories.