Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Soymilk, chocolate, nonfat, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	22%	1%	77%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	2.15% 62.4kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.058% 0.057g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.6g	9.28% 12g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	7.14% 5.17g	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	6.7% 2.55g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	97% 869μg	9.6% 86.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	4.54% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	4.03% 0.052mg	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	2.83% 11.3μg	2.5% 9.92μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.6% 0.33μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.15% 2.83mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	9.7% 58IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.9% 1.03mg	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	4.25% 5.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	4.4% 44mg	16.4% 164mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	31.3% 0.28mg	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	9.2% 0.74mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	NA	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	4.05% 28.3mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	4.38% 149mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	4.4% 2.4μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	5.4% 80.8mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Soymilk, chocolate, nonfat, with added calcium, vitamins A and D per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Liquids and Salt versus 5 oz of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Liquids and Salt vs Soymilk, chocolate, nonfat, with added calcium, vitamins A and D:

• 5 ounces of Canned Carrots with Liquids and Salt have 10 times more Vitamin A, 3 times more Vitamin B6, more Vitamin C, 5.6 times more Vitamin E and 2.7 times more Vitamin K than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While 5 oz of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain 1.9 times more Vitamin B1, 6.4 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Soymilk, chocolate, nonfat, with added calcium, vitamins A and D provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D
• 5 ounces of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin B9, Vitamin C and Vitamin E

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Soymilk, chocolate, nonfat, with added calcium, vitamins A and D:

• 5 ounces of Canned Carrots with Liquids and Salt have 1.5 times more Iron, 1.6 times more Potassium, 4.2 times more Sodium and 2.9 times more Zinc than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While 5 oz of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain 3.7 times more Calcium, 1.9 times more Copper, 4.4 times more Phosphorus and 4.3 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium
• 5 ounces of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Carrots with Liquids and Salt have 9 times more Fiber than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While 5 oz of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain 1.6 times more Carbohydrate, 1.5 times more Sugars and 4.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein
• 5 ounces of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D provide inadequate amounts of Fiber
• Both Canned Carrots Solids and Liquids with Salt as well as Soymilk, chocolate, nonfat, with added calcium, vitamins A and D provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.