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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	3.6% 104kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	19.5% 19g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	11.2% 3.6g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	39% 6.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.4g	9.94% 13g	130g per day for Men 19-50 years
Sugars	15.4% 11g	3.75% 2.72g	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	21.5% 8.16g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Vitamin A	309% 2781μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	9.98% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	24.8% 0.32mg	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	9.07% 36.3μg	21.5% 86μg	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	10% 9.07mg	1% 0.91mg	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	22% 3.3mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	14% 141mg	91% 912mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	107% 0.97mg	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	29.5% 2.36mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	123% 2.83mg	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	13% 91mg	78.4% 549mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	81.6% 45μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	34.2% 3.76mg	11mg per day for Men 19-50 years
Water	11.4% 422g	10% 376g	3700g per day for Men 19-50 years

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

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

• 1 pound of Canned Carrots with Liquids and Salt has more Vitamin A, 4.2 times more Vitamin B3, 1.3 times more Vitamin B5, 1.6 times more Vitamin B6, 10 times more Vitamin C, 73 times more Vitamin E and 4.1 times more Vitamin K than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 1 lb of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 3.2 times more Vitamin B1, 2.3 times more Vitamin B2 and 2.4 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 1 pound 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 Canned Carrots Solids and Liquids with Salt as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Carrots with Liquids and Salt has 20 times more Sodium than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 1 lb of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 6.5 times more Calcium, 2.1 times more Copper, 3.1 times more Iron, 4.1 times more Magnesium, 1.4 times more Manganese, 6.1 times more Phosphorus, 24.8 times more Selenium and 2.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain similar levels of Potassium and Water per one pound.
• 1 pound of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Carrots with Liquids and Salt has 1.9 times more Carbohydrate, 4.1 times more Sugars and 2 times more Fiber than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 1 lb of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 3.4 times more Energy, 29.8 times more Fat, 31.7 times more Saturated Fat, 20.9 times more Omega 3, 26.2 times more Omega 6 and 15.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 1 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein