Comparing Nutrients in 14 ounces Hard Tofu, prepared with nigari VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Hard Tofu, prepared with nigari	32%	57%	11%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Hard Tofu, prepared with nigari	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	20% 575kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.6g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	18% 5.74g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	165% 2.65g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	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	13.4% 17.4g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	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	6.27% 2.4g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	90% 50.3g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Hard Tofu, prepared with nigari	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	NA	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.5% 0.31mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.94% 0.15mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	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	22% 87.3μg	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	1.32% 1.2mg	12% 10.7mg	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	19.6% 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

	Hard Tofu, prepared with nigari	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	137% 1369mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	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	136% 11mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	182% 4.18mg	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	131% 917mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	17% 579mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	121% 66.7μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	60% 6.6mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	7.63% 282g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Hard Tofu, prepared with nigari VS Canned Carrots with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Hard Tofu, prepared with nigari 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 Hard Tofu, prepared with nigari vs Canned Carrots with Salt:

• 14 ounces of Hard Tofu, prepared with nigari have 2.3 times more Vitamin B1, 2.6 times more Vitamin B2 and 2.4 times more Vitamin B9 than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 3.6 times more Vitamin B5, 2.9 times more Vitamin B6 and 9 times more Vitamin C than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari and Canned Carrots with Salt provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B5 and Vitamin C
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Hard Tofu, prepared with nigari as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Hard Tofu, prepared with nigari vs Canned Carrots with Salt:

• 14 ounces of Hard Tofu, prepared with nigari have 13.8 times more Calcium, 3.2 times more Copper, 4.3 times more Iron, 6.6 times more Magnesium, 2.3 times more Manganese, 9.6 times more Phosphorus, 42 times more Selenium and 6.4 times more Zinc than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 121 times more Sodium and 1.3 times more Water than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari and Canned Carrots with Salt contain similar levels of Potassium per 14 ounces.
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Hard Tofu, prepared with nigari have 5.8 times more Energy, 52.6 times more Fat, 40.1 times more Saturated Fat, 60.6 times more Omega 3, 62.9 times more Omega 6 and 19.8 times more Protein than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 1.3 times more Carbohydrate and 2.5 times more Fiber than Hard Tofu, prepared with nigari.
• 14 ounces of Hard Tofu, prepared with nigari provide inadequate amounts of Fiber
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein