Comparing Nutrients in 1 pound Boiled Carrots VS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%

Macro Nutrients

	Boiled Carrots	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	5.47% 159kcal	9.54% 277kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	17.3% 16.7g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	7.56% 2.4g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	69.7% 1.1g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	49% 8.32g	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	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	21.6% 15.6g	4.38% 3.18g	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	2.4% 0.91g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	58% 32.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Vitamin A	429% 3865μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	17.8% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	15% 2.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	4.63% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	18% 0.24mg	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	50% 200μg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	13.6% 136mg	50.3% 503mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	79% 0.71mg	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	63% 5.03mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	76.7% 1.76mg	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	59.6% 417mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	73.4% 40.4μg	55μg per day for Men 19-50 years
Sodium	17.5% 263mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	11% 409g	10.7% 396g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have more Vitamin A, 1.4 times more Vitamin B1, 1.2 times more Vitamin B3, 4.5 times more Vitamin B5, 2.9 times more Vitamin B6, 18 times more Vitamin C, 103 times more Vitamin E and 6.9 times more Vitamin K than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 3.1 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Vitamin B2 per 1 lb.
• Both Boiled and Drained Carrots as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Carrots have 2 times more Potassium and 7.3 times more Sodium than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 3.7 times more Calcium, 9.2 times more Copper, 3.3 times more Iron, 2.7 times more Magnesium, 2.5 times more Manganese, 3.1 times more Phosphorus, 12.7 times more Selenium and 3.2 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Carrots have 7 times more Carbohydrate, 4.9 times more Sugars and 15 times more Fiber than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 1.7 times more Energy, 20.5 times more Fat, 17.8 times more Saturated Fat, 246 times more Omega 3, 21.1 times more Omega 6 and 9.4 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.