Comparing Nutrients in 300 calories Mori-nu silken tofu, lite extra firm VS Boiled Carrots

Weight per 300 calories

• Mori-nu silken tofu, lite extra firm: 790g
• Boiled Carrots: 857g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Mori-nu silken tofu, lite extra firm or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Mori-nu silken tofu, lite extra firm	73%	16%	11%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Mori-nu silken tofu, lite extra firm	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.53g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	2.86% 0.92g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	NA	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.07% 7.9g	54% 70.5g	130g per day for Men 19-50 years
Sugars	4.57% 3.3g	40.8% 29.6g	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	4.26% 3.1g	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	% 3.43g	g per day for Men 19-50 years
Sucrose	NA	% 23g	g per day for Men 19-50 years
Fiber	0% 0g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	99% 55.3g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Mori-nu silken tofu, lite extra firm	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.43% 0.87mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	101% 1.3mg	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	30% 120μg	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	34.3% 31mg	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	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mori-nu silken tofu, lite extra firm	Boiled Carrots	Recommended Dietary Allowance
Calcium	34% 339mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	113% 1mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	78% 6.24mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	18.8% 79mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	NA	57.8% 1.33mg	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	94% 655mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	51.6% 774mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	18.7% 2.05mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	19.4% 718g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Mori-nu silken tofu, lite extra firm vs Boiled Carrots:

• Boiled and Drained Carrots contain more Vitamin A, 2.4 times more Vitamin B1, 2.4 times more Vitamin B2, 6.4 times more Vitamin B3, more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Mori-nu silken tofu, lite extra firm vs Boiled Carrots:

• Mori-nu silken tofu, lite extra firm has 1.3 times more Calcium, 7 times more Copper, 2.1 times more Iron, 2.5 times more Phosphorus and 1.6 times more Sodium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.5 times more Potassium than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Boiled and Drained Carrots have similar amounts of Magnesium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Mori-nu silken tofu, lite extra firm has 3.6 times more Fat and 8.5 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 8.9 times more Carbohydrate, 8.9 times more Sugars and more Fiber than Mori-nu silken tofu, lite extra firm.
• Both Mori-nu silken tofu, lite extra firm and Boiled and Drained Carrots have similar amounts of Energy per 300 kcal.
• Both Mori-nu silken tofu, lite extra firm as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.