Comparing Nutrients in 14 ounces Mori-nu soft silken tofu VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Mori-nu soft silken tofu	35%	44%	21%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Mori-nu soft silken tofu	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	7.53% 218kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	4.43% 1.4g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.85% 11.5g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	13.5% 9.76g	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	1.04% 0.4g	19% 7.14g	38g per day for Men 19-50 years
Protein	34% 19g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Mori-nu soft silken tofu	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.36% 0.044mg	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	7.94% 31.8μg	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	8.8% 7.94mg	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	19.3% 2.9mg	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 soft silken tofu	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	12.3% 123mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	45.4% 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	40.7% 3.25mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	8.5% 35.7mg	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	35% 246mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	9.55% 353g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Mori-nu soft silken tofu vs Canned Carrots with Liquids and Salt:

• Mori-nu silken tofu, soft has 5.3 times more Vitamin B1 and 1.5 times more Vitamin B2 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 1.4 times more Vitamin B3, 10.2 times more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, soft.
• Both Mori-nu silken tofu, soft as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Mori-nu soft silken tofu vs Canned Carrots with Liquids and Salt:

• Mori-nu silken tofu, soft has 2 times more Copper, 1.6 times more Iron, 3.2 times more Magnesium, 3.1 times more Phosphorus and 1.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 48 times more Sodium than Mori-nu silken tofu, soft.
• Both Mori-nu silken tofu, soft and Canned Carrots Solids and Liquids with Salt have similar amounts of Calcium, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Mori-nu silken tofu, soft has 2.4 times more Energy, 19.3 times more Fat, 14.3 times more Saturated Fat and 8.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.9 times more Carbohydrate, 1.9 times more Sugars and 18 times more Fiber than Mori-nu silken tofu, soft.
• Both Mori-nu silken tofu, soft as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.