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

Macros Ratio

	Protein	Fat	Carbs
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	27% 780kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	43% 41.7g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	24.8% 7.93g	3.75% 1.2g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	86.4% 14.7g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	8.28% 6g	56.3% 40.8g	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	3.86% 2.8g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 34.4g	g per day for Men 19-50 years
Fiber	23.7% 9g	87% 33g	38g per day for Men 19-50 years
Protein	161% 90g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	940% 8460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	26% 4.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.6% 0.71mg	64.6% 0.84mg	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	47.5% 190μg	27.5% 110μg	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	2.22% 2mg	25.6% 23mg	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	0.67% 0.1mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	113% 136μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	201% 2010mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	237% 2.13mg	91% 0.82mg	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	201% 16mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	272% 6.25mg	72.6% 1.67mg	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	173% 1210mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	22.4% 829g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) VS Cooked Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) versus 1 kg of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 2 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.7 times more Vitamin B9 than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains more Vitamin A, 4.1 times more Vitamin B3, 1.6 times more Vitamin B5, 11.5 times more Vitamin C, 101 times more Vitamin E and 5.7 times more Vitamin K than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Cooked Frozen Carrots provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin E
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 5.7 times more Calcium, 2.6 times more Copper, 3 times more Iron, 3.4 times more Magnesium, 3.7 times more Manganese, 3.9 times more Phosphorus, 16.5 times more Selenium and 2.4 times more Zinc than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 1.3 times more Potassium and 4.9 times more Sodium than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Cooked Frozen Carrots contain similar levels of Water per one kilogram.
• 1 kilogram of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 2.1 times more Energy, 6.1 times more Fat, 6.6 times more Saturated Fat, 3.8 times more Omega 3, 5.1 times more Omega 6 and 15.6 times more Protein than Cooked Frozen Carrots.
• While 1 kg of Boiled and Drained Frozen Carrots contains 2.7 times more Carbohydrate, 6.8 times more Sugars and 3.7 times more Fiber than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• 1 kilogram of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein