Comparing Nutrients in 100 calories Soymilk VS Canned Carrots with Salt

Weight per 100 calories

• Soymilk: 185g
• Canned Carrots with Salt: 400g

Soymilk has 2.2 times more energy per 100g than Canned Carrots with Salt. It has low energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 100 calories - Soymilk or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Soymilk	24%	29%	47%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Soymilk	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.34% 3.24g	0.78% 0.76g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	6.36% 1.1g	1.86% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.95% 11.6g	17% 22g	130g per day for Men 19-50 years
Sugars	10% 7.4g	13.7% 9.9g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	2.92% 1.1g	15.8% 6g	38g per day for Men 19-50 years
Protein	11% 6.06g	4.57% 2.56g	56g per day for Men 19-50 years

Vitamins

	Soymilk	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	248% 2232μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.83% 0.13mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.94% 0.95mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	34.5% 0.45mg	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	8.33% 33.3μg	9% 36μg	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	0% 0mg	12% 11mg	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	1.36% 0.2mg	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	32.7% 39.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	4.63% 46.3mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	26.3% 0.24mg	46.2% 0.42mg	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	15% 1.2mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	11% 46.3mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	78.3% 1.8mg	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	13.8% 96mg	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	6.43% 219mg	21% 716mg	3400mg per day for Men 19-50 years
Selenium	16% 8.9μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	6.3% 94mg	64.5% 968mg	1500mg per day for Men 19-50 years
Zinc	2.02% 0.22mg	9.45% 1.04mg	11mg per day for Men 19-50 years
Water	4.4% 163g	10% 372g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Soymilk vs Canned Carrots with Salt:

• Soymilk Unfortified has 1.5 times more Vitamin B1 and 1.3 times more Vitamin B5 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain more Vitamin A, 2.3 times more Vitamin B3, 3.1 times more Vitamin B6, more Vitamin C, 14.5 times more Vitamin E and 7.1 times more Vitamin K than Soymilk Unfortified.
• Both Soymilk Unfortified and Drained Canned Carrots with Salt have similar amounts of Vitamin B2 and Vitamin B9 per 100 kcal.
• Both Soymilk Unfortified as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Soymilk vs Canned Carrots with Salt:

• Soymilk Unfortified has 1.4 times more Magnesium and 5.6 times more Selenium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 2.2 times more Calcium, 1.8 times more Copper, 2.2 times more Iron, 4.4 times more Manganese, 3.3 times more Potassium, 10.2 times more Sodium, 4.7 times more Zinc and 2.3 times more Water than Soymilk Unfortified.
• Both Soymilk Unfortified and Drained Canned Carrots with Salt have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Soymilk Unfortified has 4.3 times more Fat, 2.6 times more Saturated Fat, 3.2 times more Omega 3, 3.4 times more Omega 6 and 2.4 times more Protein than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.9 times more Carbohydrate, 1.3 times more Sugars and 5.4 times more Fiber than Soymilk Unfortified.
• Both Soymilk Unfortified and Drained Canned Carrots with Salt have similar amounts of Energy per 100 kcal.
• Both Soymilk Unfortified as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.