Comparing Nutrients in 7 ounces Carrots VS SILK Light Chocolate, soymilk

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
SILK Light Chocolate, soymilk	16%	11%	73%

Macro Nutrients

	Carrots	SILK Light Chocolate, soymilk	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	14% 18g	130g per day for Men 19-50 years
Sugars	13% 9.4g	21.4% 15.5g	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	1.5% 1.1g	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	% 1.17g	NA	g per day for Men 19-50 years
Sucrose	% 7.12g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Carrots	SILK Light Chocolate, soymilk	Recommended Dietary Allowance
Vitamin A	184% 1657μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.7% 4.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	102% 2.44μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13% 11.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	16.2% 97IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.73% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	SILK Light Chocolate, soymilk	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.35μg	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	7.44% 0.6mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	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	9.92% 69.5mg	NA	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.74% 175g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Carrots VS SILK Light Chocolate, soymilk per 7 oz

Compare the macro and micronutrient content in 7 oz of Carrots versus 7 oz of SILK Light Chocolate, soymilk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Carrots vs SILK Light Chocolate, soymilk:

• 7 ounces of Carrots have 1.9 times more Vitamin B9 and more Vitamin C than SILK Light Chocolate, soymilk.
• While 7 oz of SILK Light Chocolate, soymilk contain 3.6 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Carrots.
• 7 ounces of Carrots have insufficient amounts of Vitamin B12 and Vitamin D
• 7 ounces of SILK Light Chocolate, soymilk have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Carrots vs SILK Light Chocolate, soymilk:

• 7 ounces of Carrots have 2.2 times more Potassium and 1.7 times more Sodium than SILK Light Chocolate, soymilk.
• While 7 oz of SILK Light Chocolate, soymilk contain 3.7 times more Calcium, 2 times more Iron, 1.3 times more Magnesium and 17 times more Selenium than Raw Carrots.
• Both Carrots and SILK Light Chocolate, soymilk contain similar levels of Zinc and Water per seven ounces.
• 7 ounces of Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Carrots have 3.5 times more Fiber than SILK Light Chocolate, soymilk.
• While 7 oz of SILK Light Chocolate, soymilk contain 1.6 times more Sugars and 2.2 times more Protein than Raw Carrots.
• Both Carrots and SILK Light Chocolate, soymilk offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Carrots provide inadequate amounts of Protein
• Both Raw Carrots as well as SILK Light Chocolate, soymilk provide inadequate amounts of Energy in seven ounces.