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

Macros Ratio

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

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Boiled Carrots	Recommended Dietary Allowance
Energy	1.6% 46.8kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	NA	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	NA	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.9% 2.47g	8.96% 11.7g	130g per day for Men 19-50 years
Sugars	0.8% 0.58g	6.75% 4.9g	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% 0g	0.7% 0.51g	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	% 0g	% 0.57g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 3.83g	g per day for Men 19-50 years
Fiber	1.87% 0.71g	11% 4.25g	38g per day for Men 19-50 years
Protein	7.24% 4.05g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	9.17% 82.5μg	134% 1208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.46% 0.23mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.32% 0.12mg	6.58% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.8% 4.73μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7% 28μg	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	65.6% 1.57μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.67% 5.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	11.6% 69.5IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.47% 0.22mg	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Boiled Carrots	Recommended Dietary Allowance
Calcium	17.6% 176mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	2.68% 0.024mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.7% 67.3μg	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	8.15% 0.65mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	13% 0.29mg	9.55% 0.22mg	2.3mg per day for Men 19-50 years
Molybdenum	184% 82.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.48% 45.4mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	5% 170mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	5% 2.75μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	3.5% 52.4mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	4.02% 0.44mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.57% 132g	3.45% 128g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D versus 5 oz of Boiled Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D vs Boiled Carrots:

• 5 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 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 Carrots.
• While 5 oz of Boiled and Drained Carrots contain 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.
• 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
• 5 ounces of Boiled Carrots have insufficient amounts of Vitamin B12 and Vitamin D

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

• 5 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 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 Carrots.
• While 5 oz of Boiled and Drained Carrots contain 2 times more Potassium and 1.6 times more Sodium than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Boiled Carrots 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 Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 3.8 times more Protein than Boiled Carrots.
• While 5 oz of Boiled and Drained Carrots contain 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.
• 5 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Carbohydrate and Fiber
• 5 ounces of Boiled Carrots provide inadequate amounts of Protein
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Boiled and Drained Carrots provide inadequate amounts of Energy in five ounces.