Comparing Nutrients in 5 ounces Carrots VS SILK Coffee, soymilk

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
SILK Coffee, soymilk	13%	21%	66%

Macro Nutrients

	Carrots	SILK Coffee, soymilk	Recommended Dietary Allowance
Energy	2% 58kcal	3.03% 88kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	18.5% 13.4g	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	1.08% 0.78g	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	% 0.84g	NA	g per day for Men 19-50 years
Sucrose	% 5.1g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	0% 0g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Carrots	SILK Coffee, soymilk	Recommended Dietary Allowance
Vitamin A	132% 1184μg	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	6.32% 0.082mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10.5% 3.15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.73% 27μg	2.5% 9.92μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	22% 0.52μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.3% 8.36mg	0% 0mg	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	6.24% 0.94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	SILK Coffee, soymilk	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	17.4% 174mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	5.3% 0.43mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	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	7.1% 49.6mg	NA	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	3.4% 125g	3.28% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Carrots VS SILK Coffee, soymilk per 5 oz

Compare the macro and micronutrient content in 5 oz of Carrots versus 5 oz of SILK Coffee, soymilk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Carrots vs SILK Coffee, soymilk:

• 5 ounces of Carrots have 2.7 times more Vitamin B9 and more Vitamin C than SILK Coffee, soymilk.
• While 5 oz of SILK Coffee, soymilk contain 3.6 times more Vitamin B2 and more Vitamin B12 than Raw Carrots.
• 5 ounces of Carrots have insufficient amounts of Vitamin B12
• 5 ounces of SILK Coffee, soymilk have insufficient amounts of Vitamin B9 and Vitamin C

Comparing minerals per 5 ounces for Carrots vs SILK Coffee, soymilk:

• 5 ounces of Carrots have more Iron, more Magnesium, 2.4 times more Potassium and 1.7 times more Sodium than SILK Coffee, soymilk.
• While 5 oz of SILK Coffee, soymilk contain 3.7 times more Calcium and 1.5 times more Zinc than Raw Carrots.
• Both Carrots and SILK Coffee, soymilk contain similar levels of Water per five ounces.
• 5 ounces of SILK Coffee, soymilk lack sufficient amounts of Iron and Magnesium
• Both Raw Carrots as well as SILK Coffee, soymilk lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Carrots have more Fiber than SILK Coffee, soymilk.
• While 5 oz of SILK Coffee, soymilk contain 1.5 times more Energy, 2 times more Sugars and 2.2 times more Protein than Raw Carrots.
• Both Carrots and SILK Coffee, soymilk offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Carrots provide inadequate amounts of Energy and Protein
• 5 ounces of SILK Coffee, soymilk provide inadequate amounts of Fiber