Comparing Nutrients in 1 pound Frozen Carrots VS Mori-nu firm silken tofu

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Mori-nu firm silken tofu	45%	40%	15%

Macro Nutrients

	Frozen Carrots	Mori-nu firm silken tofu	Recommended Dietary Allowance
Energy	5.63% 163kcal	9.7% 281kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	12.6% 12.2g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	5.75% 1.84g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	NA	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.6% 36g	8.37% 11g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	7.95% 5.76g	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	1.94% 1.4g	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	% 18.4g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	1.2% 0.45g	38g per day for Men 19-50 years
Protein	6.3% 3.54g	56% 31.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Mori-nu firm silken tofu	Recommended Dietary Allowance
Vitamin A	358% 3221μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	7% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	3.84% 0.05mg	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	11.3% 45.4μg	NA	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	12.6% 11.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17.2% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.5% 80μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Mori-nu firm silken tofu	Recommended Dietary Allowance
Calcium	16.3% 163mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	102% 0.92mg	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	25% 2mg	58.4% 4.67mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	NA	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	21.4% 150mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	26% 880mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	20.6% 308mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	11% 408g	10.7% 396g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Mori-nu firm silken tofu per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Carrots versus 1 lb of Mori-nu firm silken tofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Carrots vs Mori-nu firm silken tofu:

• 1 pound of Frozen Carrots has more Vitamin A, 1.9 times more Vitamin B3, 8.6 times more Vitamin B6 and more Vitamin C than Mori-nu firm silken tofu.
• While 1 lb of Mori-nu silken tofu, firm contains 2.3 times more Vitamin B1 than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Mori-nu firm silken tofu provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Mori-nu firm silken tofu have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6 and Vitamin C
• Both Frozen Carrots, Unprepared as well as Mori-nu silken tofu, firm have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Frozen Carrots vs Mori-nu firm silken tofu:

• 1 pound of Frozen Carrots has 1.2 times more Potassium and 1.9 times more Sodium than Mori-nu firm silken tofu.
• While 1 lb of Mori-nu silken tofu, firm contains 2.7 times more Copper, 2.3 times more Iron, 2.3 times more Magnesium, 2.7 times more Phosphorus and 1.8 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Mori-nu firm silken tofu contain similar levels of Calcium and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Carrots has 3.3 times more Carbohydrate, 3.7 times more Sugars and 33 times more Fiber than Mori-nu firm silken tofu.
• While 1 lb of Mori-nu silken tofu, firm contains 1.7 times more Energy, 5.9 times more Fat and 8.8 times more Protein than Frozen Carrots, Unprepared.
• 1 pound of Frozen Carrots provide inadequate amounts of Energy and Protein
• 1 pound of Mori-nu firm silken tofu provide inadequate amounts of Carbohydrate and Fiber