Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Soymilk

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Soymilk	24%	29%	47%

Macro Nutrients

	Cooked Frozen Carrots	Soymilk	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	3.6% 3.47g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.27% 0.41g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	6.8% 1.16g	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	9.6% 12.5g	130g per day for Men 19-50 years
Sugars	11% 8.1g	11% 7.9g	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	3.13% 1.2g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Soymilk	Recommended Dietary Allowance
Vitamin A	187% 1679μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	6.36% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	11.8% 0.15mg	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	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.4% 2mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Soymilk	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	28.2% 0.25mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	19.2% 0.44mg	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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	6.9% 234mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	6.75% 101mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.72% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Soymilk per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Soymilk:

• 7 ounces of Cooked Frozen Carrots have more Vitamin A, more Vitamin C, 9.2 times more Vitamin E and 4.5 times more Vitamin K than Soymilk.
• While 7 oz of Soymilk Unfortified contain 2 times more Vitamin B1, 1.9 times more Vitamin B2, 2.1 times more Vitamin B5 and 1.6 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Soymilk provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Soymilk have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Soymilk Unfortified have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Frozen Carrots have 1.4 times more Calcium, 1.6 times more Potassium and 2.9 times more Zinc than Soymilk.
• While 7 oz of Soymilk Unfortified contain 1.6 times more Copper, 2.3 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus and 8 times more Selenium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Soymilk contain similar levels of Iron, Sodium and Water per seven ounces.
• 7 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium
• 7 ounces of Soymilk lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have 1.2 times more Carbohydrate and 5.5 times more Fiber than Soymilk.
• While 7 oz of Soymilk Unfortified contain 1.7 times more Omega 3, 2 times more Omega 6 and 5.6 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Soymilk offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Omega 6 and Protein
• 7 ounces of Soymilk provide inadequate amounts of Fiber
• Both Boiled and Drained Frozen Carrots as well as Soymilk Unfortified provide inadequate amounts of Energy in seven ounces.