Comparing Nutrients in 1 pound Raw Regular Tofu Prepared with Calcium Sulfate VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Raw Regular Tofu Prepared with Calcium Sulfate	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	12% 345kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.7g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	9.8% 3.13g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	90% 1.45g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	63.5% 10.8g	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	6.52% 8.5g	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	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	3.6% 1.36g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	65.4% 36.7g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Raw Regular Tofu Prepared with Calcium Sulfate	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	309% 2781μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.53% 0.88mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.17% 0.31mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	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	17% 68μg	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	0.5% 0.45mg	10% 9.07mg	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	0.3% 0.045mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Regular Tofu Prepared with Calcium Sulfate	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	159% 1588mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	97% 0.88mg	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	304% 24.3mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	119% 2.74mg	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	63% 440mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	16% 549mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	73.4% 40.4μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	10.4% 384g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Regular Tofu Prepared with Calcium Sulfate VS Canned Carrots with Liquids and Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Raw Regular Tofu Prepared with Calcium Sulfate versus 1 lb of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Raw Regular Tofu Prepared with Calcium Sulfate vs Canned Carrots with Liquids and Salt:

• 1 pound of Raw Regular Tofu Prepared with Calcium Sulfate has 4.3 times more Vitamin B1, 1.9 times more Vitamin B2 and 1.9 times more Vitamin B9 than Canned Carrots with Liquids and Salt.
• While 1 lb of Canned Carrots Solids and Liquids with Salt contains 2.2 times more Vitamin B3, 2 times more Vitamin B5, 2.4 times more Vitamin B6, 20 times more Vitamin C, 73 times more Vitamin E and 4.1 times more Vitamin K than Raw Regular Tofu Prepared with Calcium Sulfate.
• 1 pound of Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin C and Vitamin E
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Raw Regular Tofu Prepared with Calcium Sulfate vs Canned Carrots with Liquids and Salt:

• 1 pound of Raw Regular Tofu Prepared with Calcium Sulfate has 11.3 times more Calcium, 1.9 times more Copper, 10.3 times more Iron, 3.3 times more Magnesium, 1.3 times more Manganese, 4.9 times more Phosphorus, 22.3 times more Selenium and 2.8 times more Zinc than Canned Carrots with Liquids and Salt.
• While 1 lb of Canned Carrots Solids and Liquids with Salt contains 1.4 times more Potassium and 34.3 times more Sodium than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Canned Carrots with Liquids and Salt contain similar levels of Water per one pound.
• 1 pound of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Regular Tofu Prepared with Calcium Sulfate has 3.3 times more Energy, 34.1 times more Fat, 27.6 times more Saturated Fat, 39.9 times more Omega 3, 42.5 times more Omega 6 and 13.9 times more Protein than Canned Carrots with Liquids and Salt.
• While 1 lb of Canned Carrots Solids and Liquids with Salt contains 2.9 times more Carbohydrate, 4 times more Sugars and 6 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• 1 pound of Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate and Fiber
• 1 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein