Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Soymilk, original and vanilla, light, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Cooked Frozen Carrots	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	6.08% 0.097g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	4.4% 0.75g	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	5.36% 6.97g	130g per day for Men 19-50 years
Sugars	11% 8.1g	7.14% 5.18g	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	1.57% 0.6g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Soymilk, original and vanilla, 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	2.75% 0.44mg	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	2.44% 0.032mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Soymilk, original and vanilla, 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	19% 0.17mg	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	10.7% 0.85mg	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	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	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	6.83% 232mg	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	6.35% 95mg	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	4.97% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Soymilk, original and vanilla, 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, original and vanilla, 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, original and vanilla, light, with added calcium, vitamins A and D:

• 7 ounces of Cooked Frozen Carrots have 13.9 times more Vitamin A, 1.9 times more Vitamin B3, 5.3 times more Vitamin B6, 1.2 times more Vitamin B9, more Vitamin C, 16.8 times more Vitamin E and 8.5 times more Vitamin K than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 7 oz of Soymilk, original and vanilla, 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, original and vanilla, light, with added calcium, vitamins A and D provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Cooked Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D
• 7 ounces of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin C, Vitamin E and Vitamin K

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

• 7 ounces of Cooked Frozen Carrots have 1.2 times more Iron, 1.6 times more Potassium, 1.2 times more Sodium and 1.5 times more Zinc than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 7 oz of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 3.5 times more Calcium, 1.4 times more Magnesium, 2.8 times more Phosphorus and 3.8 times more Selenium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain similar levels of Copper 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 11 times more Fiber than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 7 oz of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 1.3 times more Omega 6 and 4.1 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Soymilk, original and vanilla, light, with added calcium, vitamins A and D offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Omega 6 and Protein
• 7 ounces of Soymilk, original and vanilla, light, with added calcium, vitamins A and D provide inadequate amounts of Fiber
• Both Boiled and Drained Frozen Carrots as well as Soymilk, original and vanilla, light, with added calcium, vitamins A and D provide inadequate amounts of Energy in seven ounces.