Comparing Nutrients in 14 ounces Koyadofu VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Koyadofu	40%	52%	8%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Koyadofu	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	65.3% 1893kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	124% 120g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	54.4% 17.4g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	502% 8.03g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	353% 60g	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	30.6% 40g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	NA	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	75.2% 28.6g	19% 7.14g	38g per day for Men 19-50 years
Protein	372% 208g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Koyadofu	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	163% 1.96mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.26mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.7mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	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	91% 365μg	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	3.1% 2.78mg	8.8% 7.94mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	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

	Koyadofu	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	144% 1445mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	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	483% 38.6mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	55.8% 234mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	637% 14.6mg	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	274% 1917mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	2.33% 79.4mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	392% 216μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	177% 19.4mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.62% 23g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Koyadofu VS Canned Carrots with Liquids and Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Koyadofu versus 14 oz of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Koyadofu vs Canned Carrots with Liquids and Salt:

• 14 ounces of Koyadofu have 26 times more Vitamin B1, 11.7 times more Vitamin B2, 2.8 times more Vitamin B3, 3 times more Vitamin B5, 2.6 times more Vitamin B6 and 11.5 times more Vitamin B9 than Canned Carrots with Liquids and Salt.
• While 14 oz of Canned Carrots Solids and Liquids with Salt contain 23.6 times more Vitamin A and 2.9 times more Vitamin C than Dried-frozen Tofu.
• 14 ounces of Koyadofu have insufficient amounts of Vitamin C
• 14 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Dried-frozen Tofu as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Koyadofu vs Canned Carrots with Liquids and Salt:

• 14 ounces of Koyadofu have 11.7 times more Calcium, 11.4 times more Copper, 18.7 times more Iron, 6.6 times more Magnesium, 8.2 times more Manganese, 24.2 times more Phosphorus, 135.8 times more Selenium and 16.9 times more Zinc than Canned Carrots with Liquids and Salt.
• While 14 oz of Canned Carrots Solids and Liquids with Salt contain 8.7 times more Potassium, 40 times more Sodium and 16.1 times more Water than Dried-frozen Tofu.
• 14 ounces of Koyadofu lack sufficient amounts of Potassium
• 14 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Koyadofu have 20.7 times more Energy, 216.7 times more Fat, 175.5 times more Saturated Fat, 253 times more Omega 3, 269.7 times more Omega 6, 1.9 times more Carbohydrate, 4 times more Fiber and 90.5 times more Protein than Canned Carrots with Liquids and Salt.
• 14 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein