Comparing Nutrients in 14 ounces Vitasoy USA Organic Nasoya, Tofu Plus Firm VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Organic Nasoya, Tofu Plus Firm	50%	41%	9%
Carrots	8%	5%	87%

Macro Nutrients

	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Carrots	Recommended Dietary Allowance
Energy	10% 294kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	3.72% 1.2g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	NA	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.22% 6.8g	29.2% 38g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	26% 19g	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	3% 2.2g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	NA	% 14.2g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	29.2% 11g	38g per day for Men 19-50 years
Protein	65% 36.5g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Carrots	Recommended Dietary Allowance
Vitamin A	NA	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	236% 5.68μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	26% 23.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	67% 401IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Carrots	Recommended Dietary Allowance
Calcium	94% 941mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	NA	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	64.5% 5.16mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	NA	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	NA	24.7% 0.57mg	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	68.6% 480mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	NA	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	NA	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	NA	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	9.06% 335g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Firm vs Carrots:

• Vitasoy USA Organic Nasoya, Tofu Plus Firm have 6.9 times more Vitamin B2, 3.6 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw Carrots.

Comparing minerals per 14 ounces for Vitasoy USA Organic Nasoya, Tofu Plus Firm vs Carrots:

• Vitasoy USA Organic Nasoya, Tofu Plus Firm have 7.2 times more Calcium, 4.3 times more Iron and 3.5 times more Phosphorus than Raw Carrots.
• While Raw Carrots contain 17.3 times more Sodium than Vitasoy USA Organic Nasoya, Tofu Plus Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Firm and Raw Carrots have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Vitasoy USA Organic Nasoya, Tofu Plus Firm have 1.8 times more Energy, 14.2 times more Fat and 9.9 times more Protein than Raw Carrots.
• While Raw Carrots contain 5.6 times more Carbohydrate, 15.8 times more Sugars and 3.5 times more Fiber than Vitasoy USA Organic Nasoya, Tofu Plus Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Firm as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.