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

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%

Macro Nutrients

	Boiled Carrots	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	12% 350kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	49.3% 47.8g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	21.6% 6.9g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	199% 3.2g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	140% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	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	4.97% 3.6g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	79% 30g	7.9% 3g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	144% 80.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Vitamin A	947% 8520μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	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	35% 140μg	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	40% 36mg	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	68.7% 10.3mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	30% 300mg	350% 3500mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	214% 1.93mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	670% 53.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	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	43% 300mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	162% 89μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	72.7% 8mg	11mg per day for Men 19-50 years
Water	24.4% 902g	23% 846g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Boiled Carrots 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 Boiled Carrots vs Raw Regular Tofu Prepared with Calcium Sulfate:

• 1 kilogram of Boiled Carrots has 3.3 times more Vitamin B3, 3.4 times more Vitamin B5, 3.3 times more Vitamin B6, 36 times more Vitamin C, 103 times more Vitamin E and 5.7 times more Vitamin K than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Boiled Carrots and Raw Regular Tofu Prepared with Calcium Sulfate provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per one kilogram.
• 1 kilogram of Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin C and Vitamin E
• Both Boiled and Drained Carrots 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 Boiled Carrots vs Raw Regular Tofu Prepared with Calcium Sulfate:

• 1 kilogram of Boiled Carrots has 1.9 times more Potassium and 8.3 times more Sodium than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 1 kg of Raw Regular Tofu Prepared with Calcium Sulfate contains 11.7 times more Calcium, 11.4 times more Copper, 15.8 times more Iron, 3 times more Magnesium, 3.9 times more Manganese, 3.2 times more Phosphorus, 12.7 times more Selenium and 4 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Raw Regular Tofu Prepared with Calcium Sulfate contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Carrots has 4.4 times more Carbohydrate, 5.6 times more Sugars and 10 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 1 kg of Raw Regular Tofu Prepared with Calcium Sulfate contains 2.2 times more Energy, 26.6 times more Fat, 23 times more Saturated Fat, 319 times more Omega 3, 27.4 times more Omega 6 and 10.6 times more Protein than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots 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