Comparing Nutrients in 14 ounces Boiled Carrots VS Tofu, extra firm, prepared with nigari

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Tofu, extra firm, prepared with nigari	43%	51%	6%

Macro Nutrients

	Boiled Carrots	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Energy	4.8% 139kcal	11.4% 329kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	11.4% 3.65g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	64.7% 1.04g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	55.7% 9.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	3.6% 4.7g	130g per day for Men 19-50 years
Sugars	19% 13.7g	3.9% 2.8g	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	1.97% 1.43g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 10.7g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	5.4% 3g	70.7% 39.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Vitamin A	376% 3382μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	5.98% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	67% 3.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	25.3% 0.33mg	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	14% 55.6μg	8.93% 35.7μg	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	16% 14.3mg	0% 0mg	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	27.3% 4.1mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Calcium	12% 119mg	112% 1119mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	88% 0.79mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	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	17% 1.35mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	115% 2.64mg	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	17% 119mg	63% 441mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	94% 51.6μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	38.6% 4.25mg	11mg per day for Men 19-50 years
Water	9.67% 358g	8.83% 327g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Tofu, extra firm, prepared with nigari:

• Boiled and Drained Carrots have more Vitamin A, 1.4 times more Vitamin B1, 2.7 times more Vitamin B3, 1.8 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C, 103 times more Vitamin E and 4.9 times more Vitamin K than Tofu, extra firm, prepared with nigari.
• While Tofu, extra firm, prepared with nigari contains 3.6 times more Vitamin B5 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Tofu, extra firm, prepared with nigari have similar amounts of Vitamin B2 per 14 oz.
• Both Boiled and Drained Carrots as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Carrots vs Tofu, extra firm, prepared with nigari:

• Boiled and Drained Carrots have 1.8 times more Potassium and 14.5 times more Sodium than Tofu, extra firm, prepared with nigari.
• While Tofu, extra firm, prepared with nigari contains 9.4 times more Calcium, 11.8 times more Copper, 6 times more Iron, 3.5 times more Magnesium, 4.3 times more Manganese, 3.7 times more Phosphorus, 18.6 times more Selenium and 5.4 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Tofu, extra firm, prepared with nigari have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Carrots have 7 times more Carbohydrate, 4.9 times more Sugars and 3 times more Fiber than Tofu, extra firm, prepared with nigari.
• While Tofu, extra firm, prepared with nigari contains 2.4 times more Energy, 29.2 times more Fat, 30.6 times more Saturated Fat, 261 times more Omega 3, 27.4 times more Omega 6 and 13.1 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.