Comparing Nutrients in 7 ounces Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Carrots	8%	5%	87%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Carrots	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	NA	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.66% 3.45g	14.6% 19g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	13% 9.4g	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% 0g	1.5% 1.1g	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	% 0g	% 1.17g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 7.12g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	10% 5.68g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Carrots	Recommended Dietary Allowance
Vitamin A	13% 115μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.05% 0.33mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.25% 0.16mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22% 6.63μg	14.7% 4.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.77% 39μg	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	92% 2.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	13% 11.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	16.2% 97IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.06% 0.31mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Carrots	Recommended Dietary Allowance
Calcium	24.6% 246mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.35μg	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	11.4% 0.91mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	12.3% 0.28mg	2.3mg per day for Men 19-50 years
Molybdenum	258% 116μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.07% 63.5mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	7% 3.85μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	4.9% 73.4mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	5.63% 0.62mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	5% 185g	4.74% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D vs Carrots:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 2.3 times more Vitamin B1, 3.6 times more Vitamin B2, 1.5 times more Vitamin B7, more Vitamin B12 and more Vitamin D than Raw Carrots.
• While Raw Carrots contain 14.3 times more Vitamin A, 6 times more Vitamin B3, 3.3 times more Vitamin B5, 2.8 times more Vitamin B6, more Vitamin C and 4.2 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Raw Carrots have similar amounts of Vitamin B9 per 7 oz.

Comparing minerals per 7 ounces for Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D vs Carrots:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 3.8 times more Calcium, 1.8 times more Copper, 1.5 times more Iron, 1.3 times more Magnesium, 1.5 times more Manganese, 19.4 times more Selenium and 1.3 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2.7 times more Potassium and 1.9 times more Sodium than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Raw Carrots have similar amounts of Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 6.7 times more Fat and 3.1 times more Protein than Raw Carrots.
• While Raw Carrots contain 5.5 times more Carbohydrate, 11.6 times more Sugars and 5.6 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Raw Carrots have similar amounts of Energy per 7 oz.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Raw Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.