Comparing Nutrients in 5 ounces Boiled Carrots VS Soymilk (All flavors), lowfat, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	16%	14%	70%

Macro Nutrients

	Boiled Carrots	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.91% 0.88g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	NA	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.96% 11.7g	7.85% 10.2g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	6.84% 4.96g	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	0.7% 0.51g	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 3.83g	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	3% 1.13g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	4.18% 2.34g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	134% 1208μg	9.76% 88μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	NA	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	4.96% 20μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.67% 5.1mg	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	9.73% 1.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	NA	0.9mg per day for Men 19-50 years
Fluoride	1.7% 67.3μg	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	6.02% 0.48mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	NA	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	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	6.07% 42.5mg	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	2.67% 91mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	3.5% 52.4mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	NA	11mg per day for Men 19-50 years
Water	3.45% 128g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Soymilk (All flavors), lowfat, with added calcium, vitamins A and D per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Carrots versus 5 oz of Soymilk (All flavors), lowfat, 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 Boiled Carrots vs Soymilk (All flavors), lowfat, with added calcium, vitamins A and D:

• 5 ounces of Boiled Carrots have 13.7 times more Vitamin A and more Vitamin C than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• While 5 oz of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain more Vitamin D than Boiled and Drained Carrots.
• 5 ounces of Boiled Carrots have insufficient amounts of Vitamin D
• 5 ounces of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin C
• Both Boiled and Drained Carrots as well as Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Boiled Carrots vs Soymilk (All flavors), lowfat, with added calcium, vitamins A and D:

• 5 ounces of Boiled Carrots have 3.7 times more Potassium and 1.6 times more Sodium than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• While 5 oz of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain 2.7 times more Calcium, 1.3 times more Iron and 2.1 times more Phosphorus than Boiled and Drained Carrots.
• Both Boiled Carrots and Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain similar levels of Water per five ounces.
• 5 ounces of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Carrots have 3.8 times more Fiber than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• While 5 oz of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain 2.2 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Soymilk (All flavors), lowfat, with added calcium, vitamins A and D offer comparable quantities of Carbohydrate and Sugars per five ounces.
• 5 ounces of Boiled Carrots provide inadequate amounts of Protein
• Both Boiled and Drained Carrots as well as Soymilk (All flavors), lowfat, with added calcium, vitamins A and D provide inadequate amounts of Energy in five ounces.