Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	18%	12%	70%

Macro Nutrients

	Cooked Frozen Carrots	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	4.18% 0.71g	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	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	11% 8.1g	19.5% 14g	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	3.66% 1.4g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	187% 1679μg	13.5% 121μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	6.35% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	4.96% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	5.65% 0.073mg	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	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	82.7% 2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.07% 4.56mg	0% 0mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	44% 0.39mg	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	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	6.4% 0.15mg	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	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	6.1% 91mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.74% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots versus 7 oz of Soymilk, chocolate and other flavors, light, 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 Cooked Frozen Carrots vs Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D:

• 7 ounces of Cooked Frozen Carrots have 13.9 times more Vitamin A, 1.4 times more Vitamin B5, 2.3 times more Vitamin B6, 1.2 times more Vitamin B9, more Vitamin C, 7.8 times more Vitamin E and 3.8 times more Vitamin K than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• While 7 oz of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contain 5.4 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Cooked Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D
• 7 ounces of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin C and Vitamin E

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D:

• 7 ounces of Cooked Frozen Carrots have 2.3 times more Manganese, 1.3 times more Potassium, 1.3 times more Sodium and 1.5 times more Zinc than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• While 7 oz of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contain 3.5 times more Calcium, 2.4 times more Copper, 1.4 times more Magnesium, 2.8 times more Phosphorus and 2.8 times more Selenium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contain similar levels of Iron 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 4.7 times more Fiber than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• While 7 oz of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contain 1.7 times more Sugars and 3.6 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D offer comparable quantities of Omega 3 and Carbohydrate per seven ounces.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Omega 6 and Protein
• 7 ounces of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D provide inadequate amounts of Fiber
• Both Boiled and Drained Frozen Carrots as well as Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D provide inadequate amounts of Energy in seven ounces.