Comparing Nutrients in 100 calories Cooked Frozen Carrots VS Soymilk, original and vanilla, with added calcium, vitamins A and D

Weight per 100 calories

• Cooked Frozen Carrots: 270g
• Soymilk, original and vanilla, with added calcium, vitamins A and D: 233g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Cooked Frozen Carrots or Soymilk, original and vanilla, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Cooked Frozen Carrots	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	3.52% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	7.43% 0.12g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	8% 1.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	8.8% 11.4g	130g per day for Men 19-50 years
Sugars	15.2% 11g	11.7% 8.5g	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	1.04% 0.76g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 9.3g	NA	g per day for Men 19-50 years
Fiber	23.5% 8.9g	1.22% 0.47g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	10.8% 6.05g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	254% 2286μg	14.2% 128μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.76% 0.081mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.03% 1.12mg	6.18% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.5% 0.23mg	5.55% 0.072mg	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	7.43% 29.7μg	5.23% 21μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	82.4% 1.98μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.9% 6.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	16.7% 100IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.73mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30.6% 36.8μg	5.8% 6.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	9.46% 95mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	24.6% 0.22mg	42.6% 0.38mg	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	18% 1.43mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	7.08% 29.7mg	8.3% 35mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	6.27% 0.14mg	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	12% 83.8mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	15.3% 519mg	8.34% 284mg	3400mg per day for Men 19-50 years
Selenium	2.95% 1.62μg	9.73% 5.35μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	7.3% 109mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.95mg	5.5% 0.6mg	11mg per day for Men 19-50 years
Water	6.6% 244g	5.68% 210g	3700g per day for Men 19-50 years

Cooked Frozen Carrots VS Soymilk, Original And Vanilla, With Added Calcium, Vitamins A And D Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Frozen Carrots or Soymilk, original and vanilla, with added calcium, vitamins A and D?

Lets compare vitamin content per 100 calories of Cooked Frozen Carrots vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• 100 calories of Cooked Frozen Carrots have 17.9 times more Vitamin A, 1.2 times more Vitamin B1, 1.9 times more Vitamin B5, 3.1 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C, 10.7 times more Vitamin E and 5.3 times more Vitamin K than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 100 kcal of Soymilk, original and vanilla, with added calcium, vitamins A and D contain 4.3 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, with added calcium, vitamins A and D provide similar amounts of Vitamin B3 per 100 calories.
• 100 calories of Cooked Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D
• 100 calories of Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Vitamin C and Vitamin E

Comparing minerals per 100 calories for Cooked Frozen Carrots vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• 100 calories of Cooked Frozen Carrots have 1.5 times more Iron, 3.1 times more Manganese, 1.8 times more Potassium, 1.5 times more Sodium and 1.6 times more Zinc than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 100 kcal of Soymilk, original and vanilla, with added calcium, vitamins A and D contain 3 times more Calcium, 1.7 times more Copper and 3.3 times more Selenium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Soymilk, original and vanilla, with added calcium, vitamins A and D contain similar levels of Magnesium, Phosphorus and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Frozen Carrots have 1.8 times more Carbohydrate, 1.3 times more Sugars and 19.2 times more Fiber than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 100 kcal of Soymilk, original and vanilla, with added calcium, vitamins A and D contain 1.9 times more Fat, 1.5 times more Omega 3, 1.7 times more Omega 6 and 3.9 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Soymilk, original and vanilla, with added calcium, vitamins A and D offer comparable quantities of Energy per 100 calories.
• 100 calories of Soymilk, original and vanilla, with added calcium, vitamins A and D provide inadequate amounts of Fiber