Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Fried Tofu

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Fried Tofu	26%	62%	12%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Fried Tofu	Recommended Dietary Allowance
Energy	7.93% 230kcal	93% 2700kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	208% 202g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	91% 29g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	841% 13.5g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	591% 100g	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	68% 88.6g	130g per day for Men 19-50 years
Sugars	34% 24.6g	37.5% 27g	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	103% 39g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	336% 188g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Fried Tofu	Recommended Dietary Allowance
Vitamin A	681% 6130μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	76% 0.99mg	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	67.5% 270μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	48.7% 7.3mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Fried Tofu	Recommended Dietary Allowance
Calcium	31% 310mg	372% 3720mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	442% 3.98mg	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	609% 48.7mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	650% 15mg	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	410% 2870mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	43% 1460mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	518% 285μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	181% 20mg	11mg per day for Men 19-50 years
Water	25% 930g	13.7% 505g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Fried Tofu per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Liquids and Salt versus 1 kg of Fried 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 Fried Tofu:

• 1 kilogram of Canned Carrots with Liquids and Salt has 613 times more Vitamin A, 4.2 times more Vitamin B3, more Vitamin C, 18.3 times more Vitamin E and 1.3 times more Vitamin K than Fried Tofu.
• While 1 kg of Fried Tofu contains 8.9 times more Vitamin B1, 1.9 times more Vitamin B2 and 3.4 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Fried Tofu provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Fried Tofu have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Fried Tofu have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Liquids and Salt vs Fried Tofu:

• 1 kilogram of Canned Carrots with Liquids and Salt has 15 times more Sodium and 1.8 times more Water than Fried Tofu.
• While 1 kg of Fried Tofu contains 12 times more Calcium, 3.9 times more Copper, 9.4 times more Iron, 6.7 times more Magnesium, 3.3 times more Manganese, 14.4 times more Phosphorus, 71.3 times more Selenium and 6.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Fried Tofu contain similar levels of Potassium per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Fried Tofu contains 11.7 times more Energy, 144.1 times more Fat, 116.7 times more Saturated Fat, 168.3 times more Omega 3, 179.4 times more Omega 6, 1.6 times more Carbohydrate, 2.2 times more Fiber and 32.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Fried Tofu offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein