Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Raw Firm Tofu Prepared with Calcium Sulfate

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	7.93% 230kcal	49.7% 1440kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	90% 87.2g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	39.4% 12.6g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	364% 5.82g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	255% 43.4g	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	21.4% 28g	130g per day for Men 19-50 years
Sugars	34% 24.6g	NA	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	60.5% 23g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	308% 173g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Vitamin A	681% 6130μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	132% 1.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	24% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	70.8% 0.92mg	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	72.5% 290μg	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	2.22% 2mg	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	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	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	31% 310mg	683% 6830mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	420% 3.78mg	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	333% 26.6mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	138% 580mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	513% 12mg	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	271% 1900mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	316% 174μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	143% 15.7mg	11mg per day for Men 19-50 years
Water	25% 930g	19% 698g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Liquids and Salt versus 1 kg of Raw Firm 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 Liquids and Salt vs Raw Firm Tofu Prepared with Calcium Sulfate:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.2 times more Vitamin B6 and 10 times more Vitamin C than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 1 kg of Raw Firm Tofu Prepared with Calcium Sulfate contains 8.3 times more Vitamin B1, 3.8 times more Vitamin B2 and 3.6 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Raw Firm Tofu Prepared with Calcium Sulfate provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Raw Firm Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Firm 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 Liquids and Salt vs Raw Firm Tofu Prepared with Calcium Sulfate:

• 1 kilogram of Canned Carrots with Liquids and Salt has 17.1 times more Sodium and 1.3 times more Water than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 1 kg of Raw Firm Tofu Prepared with Calcium Sulfate contains 22 times more Calcium, 3.7 times more Copper, 5.1 times more Iron, 6.4 times more Magnesium, 2.6 times more Manganese, 9.5 times more Phosphorus, 1.4 times more Potassium, 43.5 times more Selenium and 5.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 1 kilogram of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.9 times more Carbohydrate than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 1 kg of Raw Firm Tofu Prepared with Calcium Sulfate contains 6.3 times more Energy, 62.3 times more Fat, 50.4 times more Saturated Fat, 72.8 times more Omega 3, 77.5 times more Omega 6, 1.3 times more Fiber and 29.8 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, Omega 3, Omega 6 and Protein