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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Cooked Frozen Carrots	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	NA	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.43% 11g	1.9% 2.47g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	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	0.55% 0.4g	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	% 0.51g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.88g	% 0.79g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	1.87% 0.71g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	7.24% 4.05g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	133% 1199μg	9.17% 82.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	1.46% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	2.32% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	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	3.9% 15.6μg	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	3.62% 3.26mg	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	9.54% 1.43mg	1.47% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	13% 0.12mg	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	9.4% 0.75mg	8.15% 0.65mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	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	6.28% 44mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	3.5% 52.4mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	4.02% 0.44mg	11mg per day for Men 19-50 years
Water	3.46% 128g	3.57% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen 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 Cooked Frozen 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 Cooked Frozen Carrots vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 5 ounces of Cooked Frozen Carrots have 14.5 times more Vitamin A, 2.5 times more Vitamin B3, 2.1 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin C and 6.5 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 5.1 times more Vitamin B1, 5.6 times more Vitamin B2, 1.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen 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 Cooked Frozen Carrots vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 5 ounces of Cooked Frozen Carrots have 1.6 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 3.5 times more Calcium, 1.5 times more Magnesium and 3.2 times more Selenium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain similar levels of Copper, Iron, Manganese, Phosphorus, Zinc and Water per five ounces.
• 5 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Carrots have 4.4 times more Carbohydrate, 10 times more Sugars and 6.6 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 4.9 times more Protein than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen 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 Frozen Carrots as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Energy in five ounces.