Comparing Nutrients in 1 pound Canned Carrots with Liquids and Salt VS Raw Regular Tofu Prepared with Calcium Sulfate

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	3.6% 104kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	9.8% 3.13g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	90% 1.45g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	63.5% 10.8g	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	6.52% 8.5g	130g per day for Men 19-50 years
Sugars	15.4% 11g	3.88% 2.8g	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	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	3.6% 1.36g	38g per day for Men 19-50 years
Protein	4.7% 2.63g	65.4% 36.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Vitamin A	309% 2781μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	5.53% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	6.17% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	16.4% 0.21mg	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	17% 68μg	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	0.5% 0.45mg	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	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	14% 141mg	159% 1588mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	97% 0.88mg	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	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	119% 2.74mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	16% 549mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	73.4% 40.4μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	11.4% 422g	10.4% 384g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Raw Regular Tofu Prepared with Calcium Sulfate per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Liquids and Salt versus 1 lb 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 pound of Canned Carrots with Liquids and Salt vs Raw Regular Tofu Prepared with Calcium Sulfate:

• 1 pound of Canned Carrots with Liquids and Salt has 2.2 times more Vitamin B3, 2 times more Vitamin B5, 2.4 times more Vitamin B6, 20 times more Vitamin C, 73 times more Vitamin E and 4.1 times more Vitamin K than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 1 lb of Raw Regular Tofu Prepared with Calcium Sulfate contains 4.3 times more Vitamin B1, 1.9 times more Vitamin B2 and 1.9 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 Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin C and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Regular Tofu Prepared with Calcium Sulfate 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 Raw Regular Tofu Prepared with Calcium Sulfate:

• 1 pound of Canned Carrots with Liquids and Salt has 1.4 times more Potassium and 34.3 times more Sodium than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 1 lb of Raw Regular Tofu Prepared with Calcium Sulfate contains 11.3 times more Calcium, 1.9 times more Copper, 10.3 times more Iron, 3.3 times more Magnesium, 1.3 times more Manganese, 4.9 times more Phosphorus, 22.3 times more Selenium and 2.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Raw Regular Tofu Prepared with Calcium Sulfate contain similar levels of 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 2.9 times more Carbohydrate, 4 times more Sugars and 6 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 1 lb of Raw Regular Tofu Prepared with Calcium Sulfate contains 3.3 times more Energy, 34.1 times more Fat, 27.6 times more Saturated Fat, 39.9 times more Omega 3, 42.5 times more Omega 6 and 13.9 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
• 1 pound of Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate and Fiber