Comparing Nutrients in 1 pound Frozen Carrots VS Hard Tofu, prepared with nigari

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Hard Tofu, prepared with nigari	32%	57%	11%

Macro Nutrients

	Frozen Carrots	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Energy	5.63% 163kcal	22.7% 658kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	46.7% 45.3g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	20.5% 6.55g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	189% 3.03g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	133% 22.5g	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	15.3% 20g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	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	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	7.16% 2.72g	38g per day for Men 19-50 years
Protein	6.3% 3.54g	103% 57.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Vitamin A	358% 3221μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	3.36% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	13.6% 0.18mg	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	25% 100μg	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	1.5% 1.36mg	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	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	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Calcium	16.3% 163mg	156% 1565mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	165% 1.5mg	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	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	207% 4.77mg	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	150% 1048mg	700mg per day for Men 19-50 years
Potassium	31.4% 1066mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	139% 76.2μg	55μg per day for Men 19-50 years
Sodium	20.6% 308mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	68.5% 7.53mg	11mg per day for Men 19-50 years
Water	11% 408g	8.7% 323g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Hard Tofu, prepared with nigari per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Carrots versus 1 lb of Hard Tofu, prepared with nigari to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Carrots vs Hard Tofu, prepared with nigari:

• 1 pound of Frozen Carrots has 5.1 times more Vitamin B5, 2.4 times more Vitamin B6 and 8.3 times more Vitamin C than Hard Tofu, prepared with nigari.
• While 1 lb of Hard Tofu, prepared with nigari contains 2.1 times more Vitamin B2, 1.4 times more Vitamin B3 and 2.2 times more Vitamin B9 than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Hard Tofu, prepared with nigari provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B5 and Vitamin C
• Both Frozen Carrots, Unprepared as well as Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Carrots vs Hard Tofu, prepared with nigari:

• 1 pound of Frozen Carrots has 1.6 times more Potassium, 34 times more Sodium and 1.3 times more Water than Hard Tofu, prepared with nigari.
• While 1 lb of Hard Tofu, prepared with nigari contains 9.6 times more Calcium, 4.4 times more Copper, 6.3 times more Iron, 4.4 times more Magnesium, 6.2 times more Manganese, 7 times more Phosphorus, 24 times more Selenium and 5 times more Zinc than Frozen Carrots, Unprepared.
• 1 pound of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Carrots has 1.8 times more Carbohydrate and 5.5 times more Fiber than Hard Tofu, prepared with nigari.
• While 1 lb of Hard Tofu, prepared with nigari contains 4 times more Energy, 21.7 times more Fat, 30.7 times more Saturated Fat, 39.2 times more Omega 3, 20.1 times more Omega 6 and 16.3 times more Protein than Frozen Carrots, Unprepared.
• 1 pound of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• 1 pound of Hard Tofu, prepared with nigari provide inadequate amounts of Fiber