Comparing Nutrients in 300 calories MORI-NU silken Tofu, lite firm VS Carrots

Weight per 300 calories

• MORI-NU silken Tofu, lite firm: 811g
• Carrots: 732g

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 firm or Carrots?

Macros Ratio

	Protein	Fat	Carbs
MORI-NU silken Tofu, lite firm	68%	20%	12%
Carrots	8%	5%	87%

Macro Nutrients

	MORI-NU silken Tofu, lite firm	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	NA	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.86% 8.9g	54% 70g	130g per day for Men 19-50 years
Sugars	5.03% 3.65g	48% 34.7g	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	5.55% 4.02g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 26.3g	g per day for Men 19-50 years
Fiber	0% 0g	54% 20.5g	38g per day for Men 19-50 years
Protein	91% 51g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	MORI-NU silken Tofu, lite firm	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.57% 0.89mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	34.8% 139μg	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	48% 43mg	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	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	MORI-NU silken Tofu, lite firm	Carrots	Recommended Dietary Allowance
Calcium	29% 292mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	76% 6.1mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	19.3% 81mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	NA	45.5% 1.05mg	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% 657mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	15% 511mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	NA	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	46% 689mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	20% 741g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of MORI-NU silken Tofu, lite firm vs Carrots:

• Raw Carrots contain more Vitamin A, 1.5 times more Vitamin B1, 2.6 times more Vitamin B2, 8.1 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 Raw Carrots have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for MORI-NU silken Tofu, lite firm vs Carrots:

• MORI-NU silken Tofu, lite firm has 1.2 times more Calcium, 3 times more Copper, 2.8 times more Iron, 2.6 times more Phosphorus, 1.4 times more Sodium and 1.5 times more Zinc than Raw Carrots.
• While Raw Carrots contain 4.6 times more Potassium than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Raw Carrots have similar amounts of Magnesium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• MORI-NU silken Tofu, lite firm has 3.7 times more Fat, 4.6 times more Saturated Fat and 7.5 times more Protein than Raw Carrots.
• While Raw Carrots contain 7.9 times more Carbohydrate, 9.5 times more Sugars and more Fiber than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Raw Carrots have similar amounts of Energy per 300 kcal.
• Both MORI-NU silken Tofu, lite firm as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.