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

Weight per 500 calories

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

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

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

Macros Ratio

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

Macro Nutrients

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	7.45% 2.4g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	54.5% 0.87g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	40% 6.8g	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	44% 57.2g	90% 117g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	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	6.1% 2.33g	90% 34g	38g per day for Men 19-50 years
Protein	54% 30.2g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Carrots	Recommended Dietary Allowance
Vitamin A	71% 640μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.14mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.94mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	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	26% 105μg	58% 232μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	412% 9.9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	80% 72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	83.3% 500IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.53% 1.28mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Carrots	Recommended Dietary Allowance
Calcium	143% 1430mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	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	61% 4.9mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	41.5% 174mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	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	71.4% 500mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	41.7% 1419mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	48.6% 26.7μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	36.4% 547mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	27.5% 3.02mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	28.4% 1051g	29% 1077g	3700g per day for Men 19-50 years

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

• Soymilk, original and vanilla, with added calcium, vitamins A and D have 3 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Carrots.
• While Raw Carrots contain 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.

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

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

Comparison of macro-nutrients per 500 calories:

• Soymilk, original and vanilla, with added calcium, vitamins A and D have 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.
• While Raw Carrots contain 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.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D and Raw Carrots have similar amounts of Energy per 500 kcal.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.