Comparing Nutrients in 14 ounces Canned Carrots with Liquids and Salt VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	3.15% 91kcal	8.35% 242kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	15% 14.6g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	6.6% 2.1g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	61% 0.98g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	43% 7.3g	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	3.6% 4.7g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	3.83% 2.78g	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	2.1% 0.79g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	51% 28.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	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	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	13.3% 2.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	4.05% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	16% 0.21mg	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	43.7% 175μg	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	0.88% 0.79mg	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	19.3% 2.9mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	12.3% 123mg	44% 441mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	69.2% 0.62mg	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	55% 4.4mg	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	67% 1.54mg	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	52% 365mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	64.2% 35.3μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	9.97% 369g	9.36% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Liquids and Salt versus 14 oz of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) 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 Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• 14 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, 2.7 times more Vitamin B5, 2.2 times more Vitamin B6, 10 times more Vitamin C, 73 times more Vitamin E and 4.9 times more Vitamin K than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 14 oz of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain 2.5 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3 and 5.5 times more Vitamin B9 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 Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Carrots with Liquids and Salt vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• 14 ounces of Canned Carrots with Liquids and Salt have 1.4 times more Potassium and 30 times more Sodium than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 14 oz of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain 3.6 times more Calcium, 1.5 times more Copper, 2.1 times more Iron, 3 times more Magnesium, 4.6 times more Phosphorus, 22.3 times more Selenium and 2.2 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain similar levels of Manganese and Water per 14 ounces.
• 14 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Carrots with Liquids and Salt have 4.6 times more Carbohydrate, 3.5 times more Sugars and 9 times more Fiber than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 14 oz of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain 2.7 times more Energy, 26.4 times more Fat, 30.8 times more Omega 3, 32.8 times more Omega 6 and 12.4 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, Omega 3, Omega 6 and Protein
• 14 ounces of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) provide inadequate amounts of Carbohydrate and Fiber