Comparing Nutrients in 14 ounces Mori-nu silken tofu, lite extra firm VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Mori-nu silken tofu, lite extra firm	73%	16%	11%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Mori-nu silken tofu, lite extra firm	Boiled Carrots	Recommended Dietary Allowance
Energy	5.2% 151kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.05% 3.97g	25% 32.6g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	19% 13.7g	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	1.97% 1.43g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 10.7g	g per day for Men 19-50 years
Fiber	0% 0g	31.3% 12g	38g per day for Men 19-50 years
Protein	49.6% 27.8g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Mori-nu silken tofu, lite extra firm	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.73% 0.44mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	46.7% 0.61mg	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	14% 55.6μg	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	16% 14.3mg	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	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mori-nu silken tofu, lite extra firm	Boiled Carrots	Recommended Dietary Allowance
Calcium	17% 171mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	39% 3.14mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	26.7% 0.62mg	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	47% 329mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	6.65% 226mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	26% 389mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.75% 361g	9.67% 358g	3700g per day for Men 19-50 years

Nutrient Comparison: Mori-nu silken tofu, lite extra firm VS Boiled Carrots per 14 oz

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

Lets compare vitamin content per 14 ounces of Mori-nu silken tofu, lite extra firm vs Boiled Carrots:

• 14 oz of Boiled and Drained Carrots contain more Vitamin A, 2.2 times more Vitamin B1, 2.2 times more Vitamin B2, 5.9 times more Vitamin B3, more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, lite extra firm.
• 14 ounces of Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C
• Both Mori-nu silken tofu, lite extra firm as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Mori-nu silken tofu, lite extra firm vs Boiled Carrots:

• 14 ounces of Mori-nu silken tofu, lite extra firm have 1.4 times more Calcium, 7.6 times more Copper, 2.3 times more Iron, 2.8 times more Phosphorus, 1.7 times more Sodium and 1.3 times more Zinc than Boiled Carrots.
• While 14 oz of Boiled and Drained Carrots contain 4.1 times more Potassium than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Boiled Carrots contain similar levels of Magnesium and Water per 14 ounces.
• 14 ounces of Mori-nu silken tofu, lite extra firm lack sufficient amounts of Potassium
• 14 ounces of Boiled Carrots lack sufficient amounts of Copper and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Mori-nu silken tofu, lite extra firm have 9.2 times more Protein than Boiled Carrots.
• While 14 oz of Boiled and Drained Carrots contain 8.2 times more Carbohydrate, 8.2 times more Sugars and more Fiber than Mori-nu silken tofu, lite extra firm.
• 14 ounces of Mori-nu silken tofu, lite extra firm provide inadequate amounts of Carbohydrate and Fiber
• 14 ounces of Boiled Carrots provide inadequate amounts of Protein
• Both Mori-nu silken tofu, lite extra firm as well as Boiled and Drained Carrots provide inadequate amounts of Energy in 14 ounces.