Comparing Nutrients in 14 ounces MORI-NU silken Tofu, lite firm VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
MORI-NU silken Tofu, lite firm	68%	20%	12%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	MORI-NU silken Tofu, lite firm	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	5.06% 147kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	1.65% 0.53g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	NA	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.36% 4.37g	17% 22g	130g per day for Men 19-50 years
Sugars	2.46% 1.8g	13.6% 9.84g	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	0% 0g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	44.7% 25g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	MORI-NU silken Tofu, lite firm	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.73% 0.44mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	34% 0.44mg	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	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	0% 0mg	12% 10.7mg	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	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	MORI-NU silken Tofu, lite firm	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	14.3% 143mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	46% 0.41mg	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	37.2% 2.98mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	NA	77.7% 1.8mg	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	46% 321mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	22.5% 337mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: MORI-NU silken Tofu, lite firm VS Canned Carrots with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of MORI-NU silken Tofu, lite firm versus 14 oz of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of MORI-NU silken Tofu, lite firm vs Canned Carrots with Salt:

• 14 ounces of MORI-NU silken Tofu, lite firm have 2.2 times more Vitamin B1 than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain more Vitamin A, 1.5 times more Vitamin B2, 5 times more Vitamin B3, more Vitamin B6 and more Vitamin C than MORI-NU silken Tofu, lite firm.
• 14 ounces of MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both MORI-NU silken Tofu, lite firm as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for MORI-NU silken Tofu, lite firm vs Canned Carrots with Salt:

• 14 ounces of MORI-NU silken Tofu, lite firm have 1.4 times more Calcium, 1.3 times more Magnesium, 3.4 times more Phosphorus and 1.3 times more Zinc than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 2.8 times more Potassium and 2.8 times more Sodium than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Canned Carrots with Salt contain similar levels of Copper, Iron and Water per 14 ounces.
• 14 ounces of MORI-NU silken Tofu, lite firm lack sufficient amounts of Potassium
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of MORI-NU silken Tofu, lite firm have 9.8 times more Protein than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 5 times more Carbohydrate, 5.5 times more Sugars and more Fiber than MORI-NU silken Tofu, lite firm.
• 14 ounces of MORI-NU silken Tofu, lite firm provide inadequate amounts of Carbohydrate and Fiber
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Protein
• Both MORI-NU silken Tofu, lite firm as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy in 14 ounces.