Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Enhanced Soymilk

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Enhanced Soymilk	27%	41%	32%

Macro Nutrients

	Canned Carrots with Salt	Enhanced Soymilk	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	NA	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	5.27% 6.85g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	6.93% 5.02g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	10.4% 5.83g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Enhanced Soymilk	Recommended Dietary Allowance
Vitamin A	123% 1107μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	30.4% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	41% 6.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	35.6% 0.46mg	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	4.47% 18μg	16% 63.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	89.3% 2.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.95% 5.36mg	16% 14.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	15.5% 93IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.8% 1.47mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Enhanced Soymilk	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	27% 0.24mg	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	16% 1.27mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	NA	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	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	6.8% 47.6mg	NA	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	8.23% 280mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	5% 184g	4.88% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Enhanced Soymilk per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Enhanced Soymilk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Enhanced Soymilk:

• 7 oz of Enhanced Soymilk contain 3.4 times more Vitamin B1, 6.6 times more Vitamin B2, 6 times more Vitamin B3, 2.1 times more Vitamin B6, 3.6 times more Vitamin B9, more Vitamin B12, 2.7 times more Vitamin C, more Vitamin D and 3.4 times more Vitamin E than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Enhanced Soymilk:

• 7 ounces of Canned Carrots with Salt have 1.3 times more Iron, 1.3 times more Potassium and 4.8 times more Sodium than Enhanced Soymilk.
• While 7 oz of Enhanced Soymilk contain 5.6 times more Calcium and 5.8 times more Selenium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Enhanced Soymilk contain similar levels of Copper, Zinc and Water per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Salt have 1.6 times more Carbohydrate and 3.8 times more Fiber than Enhanced Soymilk.
• While 7 oz of Enhanced Soymilk contain 10.5 times more Fat and 4.6 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Enhanced Soymilk offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Protein
• 7 ounces of Enhanced Soymilk provide inadequate amounts of Fiber
• Both Drained Canned Carrots with Salt as well as Enhanced Soymilk provide inadequate amounts of Energy in seven ounces.