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

Macros Ratio

	Protein	Fat	Carbs
Mori-nu firm silken tofu	45%	40%	15%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Mori-nu firm silken tofu	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	8.5% 246kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	5.04% 1.6g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	NA	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	NA	6.75% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.33% 9.53g	23.6% 30.7g	130g per day for Men 19-50 years
Sugars	6.95% 5.04g	22.3% 16g	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	1.53% 1.1g	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	% 1.43g	g per day for Men 19-50 years
Sucrose	NA	% 13.7g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	34.5% 13g	38g per day for Men 19-50 years
Protein	49% 27.4g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Mori-nu firm silken tofu	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	373% 3358μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.4% 0.4mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.36% 0.044mg	25.6% 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	NA	11% 43.7μg	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	0% 0mg	10% 9.13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mori-nu firm silken tofu	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	12.7% 127mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	89.5% 0.81mg	36% 0.33mg	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	51% 4.1mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	NA	29% 0.66mg	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	51% 357mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	9.38% 347g	9.7% 358g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Mori-nu firm silken tofu have 3.4 times more Vitamin B1 than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain more Vitamin A, 1.7 times more Vitamin B3, 7.6 times more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, firm.
• Both Mori-nu firm silken tofu and Cooked Frozen Carrots provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Mori-nu firm silken tofu have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6 and Vitamin C
• Both Mori-nu silken tofu, firm as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 in 14 ounces.

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

• 14 ounces of Mori-nu firm silken tofu have 2.5 times more Copper, 1.9 times more Iron, 2.5 times more Magnesium, 2.9 times more Phosphorus and 1.7 times more Zinc than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain 1.6 times more Sodium than Mori-nu silken tofu, firm.
• Both Mori-nu firm silken tofu and Cooked Frozen Carrots contain similar levels of Calcium, Potassium and Water per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Mori-nu firm silken tofu have 1.7 times more Energy, 4 times more Fat and 11.9 times more Protein than Cooked Frozen Carrots.
• While 14 oz of Boiled and Drained Frozen Carrots contain 3.2 times more Carbohydrate, 3.2 times more Sugars and 33 times more Fiber than Mori-nu silken tofu, firm.
• 14 ounces of Mori-nu firm silken tofu provide inadequate amounts of Carbohydrate and Fiber
• 14 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein