Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Mori-nu firm silken tofu

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Mori-nu firm silken tofu	45%	40%	15%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Mori-nu firm silken tofu	Recommended Dietary Allowance
Energy	7.93% 230kcal	21.4% 620kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	12.7% 4.06g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	NA	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	18.5% 24g	130g per day for Men 19-50 years
Sugars	34% 24.6g	17.5% 12.7g	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	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	47.4% 18g	2.63% 1g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Mori-nu firm silken tofu	Recommended Dietary Allowance
Vitamin A	681% 6130μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	84% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	15.4% 2.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	8.46% 0.11mg	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	20% 80μg	NA	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	22.2% 20mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	48.7% 7.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Mori-nu firm silken tofu	Recommended Dietary Allowance
Calcium	31% 310mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	226% 2.03mg	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	65% 5.2mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	NA	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	28.6% 200mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	57% 1940mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	160% 2400mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	25% 930g	23.6% 874g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Mori-nu firm silken tofu per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Liquids and Salt versus 1 kg of Mori-nu firm silken tofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots with Liquids and Salt vs Mori-nu firm silken tofu:

• 1 kilogram of Canned Carrots with Liquids and Salt has more Vitamin A, 1.7 times more Vitamin B3, 10.2 times more Vitamin B6 and more Vitamin C than Mori-nu firm silken tofu.
• While 1 kg of Mori-nu silken tofu, firm contains 5.3 times more Vitamin B1 and 1.5 times more Vitamin B2 than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Mori-nu firm silken tofu have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6 and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Mori-nu silken tofu, firm have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Mori-nu firm silken tofu:

• 1 kilogram of Canned Carrots with Liquids and Salt has 6.7 times more Sodium than Mori-nu firm silken tofu.
• While 1 kg of Mori-nu silken tofu, firm contains 2 times more Copper, 2 times more Iron, 3 times more Magnesium, 4.5 times more Phosphorus and 2.1 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Mori-nu firm silken tofu contain similar levels of Calcium, Potassium and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots with Liquids and Salt has 2.2 times more Carbohydrate, 1.9 times more Sugars and 18 times more Fiber than Mori-nu firm silken tofu.
• While 1 kg of Mori-nu silken tofu, firm contains 2.7 times more Energy, 19.3 times more Fat and 11.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein
• 1 kilogram of Mori-nu firm silken tofu provide inadequate amounts of Carbohydrate and Fiber