Comparing Nutrients in 1 pound Fried Tofu VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Fried Tofu	26%	62%	12%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Fried Tofu	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	42.2% 1225kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	94% 92g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	41.4% 13.2g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	382% 6.1g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	268% 45.6g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	19.3% 25g	130g per day for Men 19-50 years
Sugars	17% 12.3g	15.5% 11.2g	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	46.6% 17.7g	18% 6.8g	38g per day for Men 19-50 years
Protein	152% 85.4g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Fried Tofu	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.3% 0.77mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.83% 0.45mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	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	30.6% 122μg	10.2% 41μg	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	13.6% 12.2mg	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	1.2% 0.18mg	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.5% 35.4μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Tofu	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	169% 1687mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	201% 1.8mg	52.4% 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	276% 22mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	64.8% 272mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	295% 6.8mg	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	186% 1302mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	19.5% 662mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	235% 129μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	82% 9.03mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	6.2% 229g	11.4% 422g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Fried Tofu vs Canned Carrots with Salt:

• Fried Tofu has 9.4 times more Vitamin B1, 1.7 times more Vitamin B2 and 3 times more Vitamin B9 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 558 times more Vitamin A, 5.5 times more Vitamin B3, more Vitamin C, 18.5 times more Vitamin E and 1.3 times more Vitamin K than Fried Tofu.
• Both Fried Tofu and Drained Canned Carrots with Salt have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Fried Tofu as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Fried Tofu vs Canned Carrots with Salt:

• Fried Tofu has 14.9 times more Calcium, 3.8 times more Copper, 7.6 times more Iron, 7.5 times more Magnesium, 3.3 times more Manganese, 12 times more Phosphorus, 71.3 times more Selenium and 7.7 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 15.1 times more Sodium and 1.8 times more Water than Fried Tofu.
• Both Fried Tofu and Drained Canned Carrots with Salt have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Fried Tofu has 10.8 times more Energy, 106.2 times more Fat, 81.1 times more Saturated Fat, 122.4 times more Omega 3, 127.1 times more Omega 6, 1.6 times more Carbohydrate, 2.6 times more Fiber and 29.4 times more Protein than Drained Canned Carrots with Salt.
• Both Fried Tofu and Drained Canned Carrots with Salt have similar amounts of Sugars per 1 lb.
• Both Fried Tofu as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.