Comparing Nutrients in 14 ounces Frozen Carrots VS Mori-nu soft silken tofu

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Mori-nu soft silken tofu	35%	44%	21%

Macro Nutrients

	Frozen Carrots	Mori-nu soft silken tofu	Recommended Dietary Allowance
Energy	4.93% 143kcal	7.53% 218kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	4.43% 1.4g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	NA	1.6g per day for Men 19-50 years
Omega 6	5.77% 0.98g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31.4g	8.85% 11.5g	130g per day for Men 19-50 years
Sugars	26% 19g	7.17% 5.2g	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	1.7% 1.23g	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	% 16g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	5.53% 3.1g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Mori-nu soft silken tofu	Recommended Dietary Allowance
Vitamin A	313% 2818μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	9.92% 39.7μg	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	11% 9.92mg	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	15% 2.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.2% 70μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Mori-nu soft silken tofu	Recommended Dietary Allowance
Calcium	14.3% 143mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	91% 0.82mg	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	22% 1.75mg	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	29.5% 0.68mg	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	18.7% 131mg	35% 246mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	18% 270mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	18.8% 2.06mg	11mg per day for Men 19-50 years
Water	9.66% 357g	9.55% 353g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Mori-nu soft silken tofu per 14 oz

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

Lets compare vitamin content per 14 ounces of Frozen Carrots vs Mori-nu soft silken tofu:

• 14 ounces of Frozen Carrots have more Vitamin A, 1.5 times more Vitamin B3, 8.6 times more Vitamin B6 and more Vitamin C than Mori-nu soft silken tofu.
• While 14 oz of Mori-nu silken tofu, soft contain 2.3 times more Vitamin B1 than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Mori-nu soft silken tofu provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Mori-nu soft silken tofu have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6 and Vitamin C
• Both Frozen Carrots, Unprepared as well as Mori-nu silken tofu, soft have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Frozen Carrots vs Mori-nu soft silken tofu:

• 14 ounces of Frozen Carrots have 1.3 times more Potassium and 13.6 times more Sodium than Mori-nu soft silken tofu.
• While 14 oz of Mori-nu silken tofu, soft contain 2.8 times more Copper, 1.9 times more Iron, 2.4 times more Magnesium, 1.9 times more Phosphorus and 1.6 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Mori-nu soft silken tofu contain similar levels of Calcium and Water per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Carrots have 2.7 times more Carbohydrate, 3.6 times more Sugars and 33 times more Fiber than Mori-nu soft silken tofu.
• While 14 oz of Mori-nu silken tofu, soft contain 5.9 times more Fat and 6.2 times more Protein than Frozen Carrots, Unprepared.
• 14 ounces of Frozen Carrots provide inadequate amounts of Protein
• 14 ounces of Mori-nu soft silken tofu provide inadequate amounts of Fiber
• Both Frozen Carrots, Unprepared as well as Mori-nu silken tofu, soft provide inadequate amounts of Energy in 14 ounces.