Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	5.88% 7.64g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	1.12% 0.81g	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	9.4% 3.57g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	135% 1216μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 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	3.97% 16μg	3.47% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.46μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.4% 3.97mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	13.6% 81.4IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.66% 1.45mg	NA	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 Liquids and Salt	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	NA	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	13% 1.03mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	6.14% 25.8mg	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	5.67% 39.7mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	6.83% 232mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	8.33% 125mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	5% 185g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D:

• 7 ounces of Canned Carrots with Liquids and Salt have more Vitamin C than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 7 oz of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 6.4 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B12 and Vitamin D
• 7 ounces of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin B9 and Vitamin C

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.5 times more Potassium, 3.8 times more Sodium and 2.9 times more Zinc than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 7 oz of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 4 times more Calcium, 1.4 times more Magnesium and 5.2 times more Phosphorus than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.4 times more Carbohydrate, 6 times more Sugars and 3 times more Fiber than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 7 oz of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 4.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein
• 7 ounces of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Fiber
• Both Canned Carrots Solids and Liquids with Salt as well as Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Energy in seven ounces.