Comparing Nutrients in 1 pound Boiled Carrots VS Raw Firm Tofu Prepared with Calcium Sulfate

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%

Macro Nutrients

	Boiled Carrots	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	5.47% 159kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	40.8% 39.6g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	165% 2.64g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	9.7% 12.6g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	NA	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	2.25% 1.63g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 12.2g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	140% 78.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Vitamin A	429% 3865μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	59.7% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	32% 0.42mg	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	16% 63.5μg	33% 132μg	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	18% 16.3mg	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	31% 4.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	13.6% 136mg	310% 3098mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	191% 1.7mg	0.9mg per day for Men 19-50 years
Fluoride	5.4% 215μg	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	19.3% 1.54mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	62.6% 263mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	233% 5.36mg	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	19.4% 136mg	123% 862mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	64.7% 7.12mg	11mg per day for Men 19-50 years
Water	11% 409g	8.56% 317g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Raw Firm Tofu Prepared with Calcium Sulfate per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Carrots versus 1 lb of Raw Firm Tofu Prepared with Calcium Sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Carrots vs Raw Firm Tofu Prepared with Calcium Sulfate:

• 1 pound of Boiled Carrots has 1.7 times more Vitamin B3, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6 and 18 times more Vitamin C than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 1 lb of Raw Firm Tofu Prepared with Calcium Sulfate contains 2.4 times more Vitamin B1, 2.3 times more Vitamin B2 and 2.1 times more Vitamin B9 than Boiled and Drained Carrots.
• 1 pound of Raw Firm Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin C
• Both Boiled and Drained Carrots as well as Raw Firm Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Carrots vs Raw Firm Tofu Prepared with Calcium Sulfate:

• 1 pound of Boiled Carrots has 4.1 times more Sodium and 1.3 times more Water than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 1 lb of Raw Firm Tofu Prepared with Calcium Sulfate contains 22.8 times more Calcium, 22.2 times more Copper, 7.8 times more Iron, 5.8 times more Magnesium, 7.6 times more Manganese, 6.3 times more Phosphorus, 24.9 times more Selenium and 7.9 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Raw Firm Tofu Prepared with Calcium Sulfate contain similar levels of Potassium per one pound.
• 1 pound of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Carrots has 3 times more Carbohydrate and 1.3 times more Fiber than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 1 lb of Raw Firm Tofu Prepared with Calcium Sulfate contains 4.1 times more Energy, 48.4 times more Fat, 42 times more Saturated Fat, 582 times more Omega 3, 49.9 times more Omega 6 and 22.7 times more Protein than Boiled and Drained Carrots.
• 1 pound of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein