Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Raw Regular Tofu Prepared with Calcium Sulfate

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%

Macro Nutrients

	Canned Carrots with Salt	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	8.62% 250kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	49.3% 47.8g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	21.6% 6.9g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	199% 3.2g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	140% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	34.2% 25g	8.55% 6.2g	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	39.5% 15g	7.9% 3g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	144% 80.8g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Vitamin A	620% 5580μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	36% 0.47mg	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	22.5% 90μg	37.5% 150μg	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	30% 27mg	1.1% 1mg	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	49.3% 7.4mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	25% 250mg	350% 3500mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	214% 1.93mg	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	80% 6.4mg	670% 53.6mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	263% 6.05mg	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	34.3% 240mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	162% 89μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	72.7% 8mg	11mg per day for Men 19-50 years
Water	25% 930g	23% 846g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Raw Regular Tofu Prepared with Calcium Sulfate per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Salt versus 1 kg of Raw Regular Tofu Prepared with Calcium Sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots with Salt vs Raw Regular Tofu Prepared with Calcium Sulfate:

• 1 kilogram of Canned Carrots with Salt has 2.8 times more Vitamin B3, 2 times more Vitamin B5, 2.4 times more Vitamin B6, 27 times more Vitamin C, 74 times more Vitamin E and 4.1 times more Vitamin K than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 1 kg of Raw Regular Tofu Prepared with Calcium Sulfate contains 4.5 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.7 times more Vitamin B9 than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin C and Vitamin E
• Both Drained Canned Carrots with Salt as well as Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Salt vs Raw Regular Tofu Prepared with Calcium Sulfate:

• 1 kilogram of Canned Carrots with Salt has 1.5 times more Potassium and 34.6 times more Sodium than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 1 kg of Raw Regular Tofu Prepared with Calcium Sulfate contains 14 times more Calcium, 1.9 times more Copper, 8.4 times more Iron, 3.8 times more Magnesium, 1.3 times more Manganese, 4 times more Phosphorus, 22.3 times more Selenium and 3.1 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Raw Regular Tofu Prepared with Calcium Sulfate contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots with Salt has 3 times more Carbohydrate, 4 times more Sugars and 5 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 1 kg of Raw Regular Tofu Prepared with Calcium Sulfate contains 3 times more Energy, 25.2 times more Fat, 19.2 times more Saturated Fat, 29 times more Omega 3, 30.1 times more Omega 6 and 12.6 times more Protein than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• 1 kilogram of Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate and Fiber