Comparing Nutrients in 14 ounces Canned Carrots with Salt VS MORI-NU silken Tofu, lite firm

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
MORI-NU silken Tofu, lite firm	68%	20%	12%

Macro Nutrients

	Canned Carrots with Salt	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Energy	3.42% 99kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	1.65% 0.53g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	NA	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	3.36% 4.37g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	2.46% 1.8g	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	15.7% 5.95g	0% 0g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	44.7% 25g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Vitamin A	246% 2215μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	2.73% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	0% 0mg	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	8.93% 35.7μg	NA	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	12% 10.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.6% 2.94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Calcium	9.92% 99mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	53.4% 0.48mg	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	31.8% 2.54mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	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	13.6% 95mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	64% 960mg	22.5% 337mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	9.97% 369g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS MORI-NU silken Tofu, lite firm per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Salt versus 14 oz of MORI-NU silken Tofu, lite firm to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Carrots with Salt vs MORI-NU silken Tofu, lite firm:

• 14 ounces of Canned Carrots with Salt have more Vitamin A, 1.5 times more Vitamin B2, 5 times more Vitamin B3, more Vitamin B6 and more Vitamin C than MORI-NU silken Tofu, lite firm.
• While 14 oz of MORI-NU silken Tofu, lite firm contain 2.2 times more Vitamin B1 than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 14 ounces of MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C
• Both Drained Canned Carrots with Salt as well as MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Canned Carrots with Salt vs MORI-NU silken Tofu, lite firm:

• 14 ounces of Canned Carrots with Salt have 2.8 times more Potassium and 2.8 times more Sodium than MORI-NU silken Tofu, lite firm.
• While 14 oz of MORI-NU silken Tofu, lite firm contain 1.4 times more Calcium, 3.4 times more Phosphorus and 1.3 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and MORI-NU silken Tofu, lite firm contain similar levels of Copper, Iron and Water per 14 ounces.
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 14 ounces of MORI-NU silken Tofu, lite firm lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Carrots with Salt have 5 times more Carbohydrate, 5.5 times more Sugars and more Fiber than MORI-NU silken Tofu, lite firm.
• While 14 oz of MORI-NU silken Tofu, lite firm contain 9.8 times more Protein than Drained Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Protein
• 14 ounces of MORI-NU silken Tofu, lite firm provide inadequate amounts of Carbohydrate and Fiber
• Both Drained Canned Carrots with Salt as well as MORI-NU silken Tofu, lite firm provide inadequate amounts of Energy in 14 ounces.