Comparing Nutrients in 1 pound MORI-NU silken Tofu, lite firm VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
MORI-NU silken Tofu, lite firm	68%	20%	12%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	MORI-NU silken Tofu, lite firm	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	5.8% 168kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	3.74% 3.63g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.6g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	NA	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.84% 5g	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	2.8% 2.04g	15.4% 11g	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	0% 0g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	51% 28.6g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	MORI-NU silken Tofu, lite firm	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	309% 2781μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.5mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	39% 0.51mg	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	NA	9.07% 36.3μg	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	0% 0mg	10% 9.07mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	MORI-NU silken Tofu, lite firm	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	16.3% 163mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	52% 0.47mg	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	42.5% 3.4mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	NA	88.7% 2.04mg	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	52.5% 367mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	8.4% 286mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	NA	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	25.7% 386mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11.4% 422g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of MORI-NU silken Tofu, lite firm vs Canned Carrots with Liquids and Salt:

• MORI-NU silken Tofu, lite firm has 2.1 times more Vitamin B1 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 1.4 times more Vitamin B2, 3.8 times more Vitamin B3, more Vitamin B6 and more Vitamin C than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for MORI-NU silken Tofu, lite firm vs Canned Carrots with Liquids and Salt:

• MORI-NU silken Tofu, lite firm has 1.4 times more Iron and 4.1 times more Phosphorus than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.7 times more Potassium and 2.8 times more Sodium than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Canned Carrots Solids and Liquids with Salt have similar amounts of Calcium, Copper, Magnesium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• MORI-NU silken Tofu, lite firm has 1.6 times more Energy and 10.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 4.9 times more Carbohydrate, 5.5 times more Sugars and more Fiber than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.