Comparing Nutrients in 5 ounces Boiled Carrots VS VeggieGurt Soy Yogurt

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
VeggieGurt Soy Yogurt	39%	48%	13%

Macro Nutrients

	Boiled Carrots	VeggieGurt Soy Yogurt	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	2.44% 71kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	1.77% 0.57g	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	NA	290mg per day for Men 19-50 years
Carbohydrate	8.96% 11.7g	1.74% 2.27g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	0.98% 0.71g	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	3.36% 1.28g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	12% 6.66g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	VeggieGurt Soy Yogurt	Recommended Dietary Allowance
Vitamin A	134% 1208μg	NA	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	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.67% 5.1mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	VeggieGurt Soy Yogurt	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	NA	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	NA	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	NA	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	NA	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	3.02% 45.4mg	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	NA	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS VeggieGurt Soy Yogurt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Carrots versus 5 oz of VeggieGurt Soy Yogurt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Carrots vs VeggieGurt Soy Yogurt:

• Both Boiled and Drained Carrots and K-take it veggie Vegan Organic Soy Yogurt Nature have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Boiled Carrots vs VeggieGurt Soy Yogurt:

• 5 ounces of Boiled Carrots have 1.8 times more Sodium than VeggieGurt Soy Yogurt.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Carrots have 5.1 times more Carbohydrate, 6.9 times more Sugars and 3.3 times more Fiber than VeggieGurt Soy Yogurt.
• While 5 oz of K-take it veggie Vegan Organic Soy Yogurt Nature contain 14.4 times more Fat and 6.2 times more Protein than Boiled and Drained Carrots.
• 5 ounces of Boiled Carrots provide inadequate amounts of Protein
• 5 ounces of VeggieGurt Soy Yogurt provide inadequate amounts of Carbohydrate
• Both Boiled and Drained Carrots as well as K-take it veggie Vegan Organic Soy Yogurt Nature provide inadequate amounts of Energy in five ounces.