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

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Boiled Carrots	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.91% 0.29g	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	1.9% 2.47g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	0.8% 0.58g	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	0.7% 0.51g	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 3.83g	% 0.79g	g per day for Men 19-50 years
Fiber	11% 4.25g	1.87% 0.71g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	7.24% 4.05g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	134% 1208μg	9.17% 82.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	1.46% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	2.32% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.8% 4.73μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.96% 20μg	7% 28μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	65.6% 1.57μg	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	11.6% 69.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.73% 1.46mg	1.47% 0.22mg	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), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	13% 0.12mg	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	8.15% 0.65mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	13% 0.29mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	184% 82.8μg	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	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	5% 2.75μg	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	4.02% 0.44mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.57% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Soymilk (all flavors), unsweetened, 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), unsweetened, 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), unsweetened, with added calcium, vitamins A and D:

• 5 ounces of Boiled Carrots have 14.6 times more Vitamin A, 3.9 times more Vitamin B3, 2.8 times more Vitamin B5, 3.1 times more Vitamin B6, more Vitamin C and 6.6 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 5 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 2.3 times more Vitamin B1, 4.7 times more Vitamin B2, 1.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Carrots.
• 5 ounces of Boiled Carrots have insufficient amounts of Vitamin B12 and Vitamin D
• 5 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin C and Vitamin E

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

• 5 ounces of Boiled Carrots have 2 times more Potassium and 1.6 times more Sodium than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 5 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 4.1 times more Calcium, 4.8 times more Copper, 1.4 times more Iron, 1.6 times more Magnesium, 1.3 times more Manganese, 2.8 times more Selenium and 1.6 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain similar levels of Phosphorus and Water per five ounces.
• 5 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Carrots have 4.7 times more Carbohydrate, 8.4 times more Sugars and 6 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 5 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 3.8 times more Protein than Boiled and Drained Carrots.
• 5 ounces of Boiled Carrots provide inadequate amounts of Protein
• 5 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Carbohydrate and Fiber
• Both Boiled and Drained Carrots as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Energy in five ounces.