Comparing Nutrients in 1 kilogram Canned Carrots with Liquids and Salt VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	7.93% 230kcal	21% 610kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	38% 37g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	16.7% 5.33g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	154% 2.46g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	108% 18.4g	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	9.08% 12g	130g per day for Men 19-50 years
Sugars	34% 24.6g	9.66% 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	5.26% 2g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	128% 71.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	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	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	33.4% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	40% 0.52mg	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	110% 440μg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	31% 310mg	111% 1110mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	174% 1.57mg	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	139% 11mg	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	169% 3.9mg	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	131% 920mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	162% 89μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	25% 930g	23.6% 873g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Liquids and Salt versus 1 kg of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) 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 Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• 1 kilogram of Canned Carrots with Liquids and Salt has more Vitamin A, 2.7 times more Vitamin B5, 2.2 times more Vitamin B6, 10 times more Vitamin C, 73 times more Vitamin E and 4.9 times more Vitamin K than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 1 kg of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 2.5 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3 and 5.5 times more Vitamin B9 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 Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) 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 Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

• 1 kilogram of Canned Carrots with Liquids and Salt has 1.4 times more Potassium and 30 times more Sodium than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 1 kg of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 3.6 times more Calcium, 1.5 times more Copper, 2.1 times more Iron, 3 times more Magnesium, 4.6 times more Phosphorus, 22.3 times more Selenium and 2.2 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contain similar levels of Manganese and Water 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 kilogram of Canned Carrots with Liquids and Salt has 4.6 times more Carbohydrate, 3.5 times more Sugars and 9 times more Fiber than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While 1 kg of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 2.7 times more Energy, 26.4 times more Fat, 30.8 times more Omega 3, 32.8 times more Omega 6 and 12.4 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
• 1 kilogram of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) provide inadequate amounts of Carbohydrate and Fiber