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

Weight per 500 calories

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D: 1667g
• Canned Carrots with Liquids and Salt: 2174g

Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 1.3 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, original and vanilla, light, with added calcium, vitamins A and D or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Soymilk, original and vanilla, light, 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	13.2% 13g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	51% 0.82g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	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	45% 58.5g	89.8% 117g	130g per day for Men 19-50 years
Sugars	60% 43.5g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 5g	103% 39g	38g per day for Men 19-50 years
Protein	71% 39.7g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	113% 1017μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	258% 3.35mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	187% 2.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	43.5% 174μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	694% 16.7μg	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	131% 783IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.67% 1mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.2% 26.7μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	205% 2050mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	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	89.6% 7.17mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	NA	425% 9.8mg	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	207% 1450mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	69.7% 38.3μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	53.3% 800mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	35% 3.83mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	41.8% 1545g	54.6% 2022g	3700g per day for Men 19-50 years

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

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 1.5 times more Vitamin B1, 5.7 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 13.1 times more Vitamin A, 2.5 times more Vitamin B3, 9.1 times more Vitamin B6, more Vitamin C, 15.9 times more Vitamin E and 8 times more Vitamin K than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B9 per 500 kcal.

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

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 3 times more Calcium, 1.3 times more Magnesium, 3.3 times more Phosphorus and 4.4 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.6 times more Copper, 1.6 times more Iron, 1.9 times more Potassium, 6.5 times more Sodium, 1.6 times more Zinc and 1.3 times more Water than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 500 calories:

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 4.2 times more Fat, 4.7 times more Omega 3, 5.2 times more Omega 6 and 3.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2 times more Carbohydrate and 7.8 times more Fiber than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy and Sugars per 500 kcal.
• Both Soymilk, original and vanilla, light, 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.