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

Macros Ratio

	Protein	Fat	Carbs
Tofu Yogurt	15%	17%	68%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Tofu Yogurt	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	14.7% 426kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	8.4% 8.16g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	3.67% 1.17g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	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	55.7% 72.4g	19.3% 25g	130g per day for Men 19-50 years
Sugars	7.76% 5.62g	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	2.4% 0.91g	18% 6.8g	38g per day for Men 19-50 years
Protein	28.3% 16g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	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	6.8% 27.2μg	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	12.6% 11.3mg	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	9.37% 1.4mg	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	53.5% 535mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	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	60% 4.8mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	8.64% 36.3mg	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	24.6% 172mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	6.27% 213mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	9.5% 352g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu Yogurt VS Canned Carrots with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Tofu Yogurt versus 1 lb of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Tofu Yogurt has 3.3 times more Vitamin B1 than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 279 times more Vitamin A, 1.5 times more Vitamin B2, 2.3 times more Vitamin B3, 5.6 times more Vitamin B6, 1.5 times more Vitamin B9, 2.4 times more Vitamin E and 2.8 times more Vitamin K than Tofu yogurt.
• Both Tofu Yogurt and Canned Carrots with Salt provide similar amounts of Vitamin C per one pound.
• 1 pound of Tofu Yogurt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Tofu yogurt as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Tofu Yogurt has 4.7 times more Calcium, 1.7 times more Iron, 5 times more Magnesium, 1.6 times more Phosphorus and 32.5 times more Selenium than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 1.4 times more Copper, 3.8 times more Potassium and 6.9 times more Sodium than Tofu yogurt.
• Both Tofu Yogurt and Canned Carrots with Salt contain similar levels of Zinc and Water per one pound.
• 1 pound of Tofu Yogurt lack sufficient amounts of Potassium
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tofu Yogurt has 3.8 times more Energy, 10.5 times more Omega 3, 11.4 times more Omega 6, 2.9 times more Carbohydrate and 5.5 times more Protein than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 2 times more Sugars and 7.5 times more Fiber than Tofu yogurt.
• 1 pound of Tofu Yogurt provide inadequate amounts of Fiber
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein