Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Enhanced Soymilk

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Enhanced Soymilk	27%	41%	32%

Macro Nutrients

	Cooked Frozen Carrots	Enhanced Soymilk	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	NA	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.8% 15.3g	5.27% 6.85g	130g per day for Men 19-50 years
Sugars	11% 8.1g	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	0.77% 0.56g	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	% 0.71g	NA	g per day for Men 19-50 years
Sucrose	% 6.83g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	10.4% 5.83g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Enhanced Soymilk	Recommended Dietary Allowance
Vitamin A	187% 1679μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	30.4% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	41% 6.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	5.46% 22μg	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	5.07% 4.56mg	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	13.4% 2mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Enhanced Soymilk	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	13% 1.05mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	NA	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	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	8.8% 61.5mg	NA	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	8.23% 280mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.88% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Enhanced Soymilk per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots 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 Cooked Frozen Carrots vs Enhanced Soymilk:

• 7 oz of Enhanced Soymilk contain 2.1 times more Vitamin B1, 5.4 times more Vitamin B2, 7.9 times more Vitamin B3, 2.8 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin B12, 3.1 times more Vitamin C, more Vitamin D and 2.5 times more Vitamin E than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Enhanced Soymilk:

• 7 ounces of Cooked Frozen Carrots have 1.4 times more Potassium and 1.5 times more Zinc than Enhanced Soymilk.
• While 7 oz of Enhanced Soymilk contain 4 times more Calcium, 1.5 times more Copper and 3.8 times more Selenium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Enhanced Soymilk contain similar levels of Iron, Sodium and Water per seven ounces.
• 7 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have 2.2 times more Carbohydrate, 1.6 times more Sugars and 8.3 times more Fiber than Enhanced Soymilk.
• While 7 oz of Enhanced Soymilk contain 2.9 times more Fat and 5.1 times more Protein than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Protein
• 7 ounces of Enhanced Soymilk provide inadequate amounts of Fiber
• Both Boiled and Drained Frozen Carrots as well as Enhanced Soymilk provide inadequate amounts of Energy in seven ounces.