Comparing Nutrients in 14 ounces Canned Carrots with Liquids and Salt VS Mori-nu firm silken tofu

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Mori-nu firm silken tofu	45%	40%	15%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Mori-nu firm silken tofu	Recommended Dietary Allowance
Energy	3.15% 91kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	5.04% 1.6g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	7.33% 9.53g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	6.95% 5.04g	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	19% 7.14g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Mori-nu firm silken tofu	Recommended Dietary Allowance
Vitamin A	270% 2433μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	33.4% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	3.36% 0.044mg	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	7.94% 31.8μg	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	8.8% 7.94mg	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	19.3% 2.9mg	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 Liquids and Salt	Mori-nu firm silken tofu	Recommended Dietary Allowance
Calcium	12.3% 123mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	89.5% 0.81mg	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	25.8% 2.06mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	25.5% 107mg	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	11.3% 79.4mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	9.97% 369g	9.38% 347g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Mori-nu firm silken tofu per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Liquids and Salt versus 14 oz of Mori-nu firm silken tofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Carrots with Liquids and Salt vs Mori-nu firm silken tofu:

• 14 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, 1.7 times more Vitamin B3, 10.2 times more Vitamin B6 and more Vitamin C than Mori-nu firm silken tofu.
• While 14 oz of Mori-nu silken tofu, firm contain 5.3 times more Vitamin B1 and 1.5 times more Vitamin B2 than Canned Carrots Solids and Liquids with Salt.
• 14 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 14 ounces of Mori-nu firm silken tofu have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6 and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Mori-nu silken tofu, firm have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Canned Carrots with Liquids and Salt vs Mori-nu firm silken tofu:

• 14 ounces of Canned Carrots with Liquids and Salt have 6.7 times more Sodium than Mori-nu firm silken tofu.
• While 14 oz of Mori-nu silken tofu, firm contain 2 times more Copper, 2 times more Iron, 3 times more Magnesium, 4.5 times more Phosphorus and 2.1 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Mori-nu firm silken tofu contain similar levels of Calcium, Potassium and Water per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Carrots with Liquids and Salt have 2.2 times more Carbohydrate, 1.9 times more Sugars and 18 times more Fiber than Mori-nu firm silken tofu.
• While 14 oz of Mori-nu silken tofu, firm contain 2.7 times more Energy, 19.3 times more Fat and 11.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 14 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein
• 14 ounces of Mori-nu firm silken tofu provide inadequate amounts of Carbohydrate and Fiber