Comparing Nutrients in 1 kilogram Carrots VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%

Macro Nutrients

	Carrots	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	14% 410kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	43% 41.7g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	24.8% 7.93g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	86.4% 14.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	22% 28.5g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	8.28% 6g	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	7.6% 5.5g	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	% 5.9g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	23.7% 9g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Carrots	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Vitamin A	928% 8350μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	54.6% 0.71mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	47.5% 190μg	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	65.6% 59mg	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	44% 6.6mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	33% 330mg	201% 2010mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	237% 2.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	201% 16mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	88% 370mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	272% 6.25mg	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	50% 350mg	173% 1210mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	43.5% 1480mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	180% 99μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	75.5% 8.3mg	11mg per day for Men 19-50 years
Water	24% 883g	22.4% 829g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Carrots vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• Raw Carrots have more Vitamin A, 9.7 times more Vitamin B3, 2.5 times more Vitamin B5, 1.9 times more Vitamin B6, 29.5 times more Vitamin C, 66 times more Vitamin E and 5.5 times more Vitamin K than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Raw Carrots and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 1 kg.
• Both Raw Carrots as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• Raw Carrots have 2.2 times more Potassium and 5.8 times more Sodium than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 6.1 times more Calcium, 4.7 times more Copper, 5.4 times more Iron, 3.1 times more Magnesium, 4.4 times more Manganese, 3.5 times more Phosphorus, 99 times more Selenium and 3.5 times more Zinc than Raw Carrots.
• Both Raw Carrots and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 3.4 times more Carbohydrate, 7.9 times more Sugars and 3.1 times more Fiber than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 1.9 times more Energy, 17.4 times more Fat, 24.8 times more Saturated Fat, 83.5 times more Omega 3, 14.7 times more Omega 6 and 9.7 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.