Comparing Nutrients in 14 ounces Tofu, extra firm, prepared with nigari VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Tofu, extra firm, prepared with nigari	43%	51%	6%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Tofu, extra firm, prepared with nigari	Boiled Carrots	Recommended Dietary Allowance
Energy	11.4% 329kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	21.5% 21g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.65g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	64.7% 1.04g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	55.7% 9.47g	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	3.6% 4.7g	25% 32.6g	130g per day for Men 19-50 years
Sugars	3.9% 2.8g	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	10.4% 3.97g	31.3% 12g	38g per day for Men 19-50 years
Protein	70.7% 39.6g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Tofu, extra firm, prepared with nigari	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	16% 0.19mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.98% 0.96mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67% 3.35mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.3% 0.33mg	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	8.93% 35.7μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, extra firm, prepared with nigari	Boiled Carrots	Recommended Dietary Allowance
Calcium	112% 1119mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	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	101% 8.1mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	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	63% 441mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	94% 51.6μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	8.83% 327g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tofu, extra firm, prepared with nigari vs Boiled Carrots:

• Tofu, extra firm, prepared with nigari has 3.6 times more Vitamin B5 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 1.4 times more Vitamin B1, 2.7 times more Vitamin B3, 1.8 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C, 103 times more Vitamin E and 4.9 times more Vitamin K than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Boiled and Drained Carrots have similar amounts of Vitamin B2 per 14 oz.
• Both Tofu, extra firm, prepared with nigari as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tofu, extra firm, prepared with nigari vs Boiled Carrots:

• Tofu, extra firm, prepared with nigari has 9.4 times more Calcium, 11.8 times more Copper, 6 times more Iron, 3.5 times more Magnesium, 4.3 times more Manganese, 3.7 times more Phosphorus, 18.6 times more Selenium and 5.4 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.8 times more Potassium and 14.5 times more Sodium than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Boiled and Drained Carrots have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Tofu, extra firm, prepared with nigari has 2.4 times more Energy, 29.2 times more Fat, 30.6 times more Saturated Fat, 261 times more Omega 3, 27.4 times more Omega 6 and 13.1 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 7 times more Carbohydrate, 4.9 times more Sugars and 3 times more Fiber than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.