Comparing Nutrients in 300 calories Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) VS Canned Carrots with Liquids and Salt

Weight per 300 calories

• Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari): 492g
• Canned Carrots with Liquids and Salt: 1304g

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 2.7 times more energy per 100g than Canned Carrots with Liquids and Salt. It has low energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 300 calories - Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	8.2% 2.62g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	75.6% 1.2g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	53% 9.02g	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	4.46% 5.8g	54% 70g	130g per day for Men 19-50 years
Sugars	4.75% 3.44g	44.3% 32g	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	2.6% 0.98g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	63% 35.3g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.63mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	112% 1.46mg	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	54% 216μg	26% 104μg	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	1.1% 0.98mg	29% 26mg	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	0.33% 0.049mg	63.5% 9.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.2% 9.84μg	107% 128μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	54.6% 546mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	85.8% 0.77mg	149% 1.34mg	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	68.2% 5.46mg	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	31.6% 133mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	255% 5.87mg	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	64.6% 452mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	17.4% 590mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	79.6% 43.8μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	2.62% 39.3mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	28.6% 3.15mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	11.6% 429g	32.8% 1213g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Canned Carrots with Liquids and Salt:

• Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 2.1 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 1.9 times more Vitamin B2, 2.1 times more Vitamin B3, 7.2 times more Vitamin B5, 5.7 times more Vitamin B6, 26.5 times more Vitamin C, 193.6 times more Vitamin E and 13 times more Vitamin K than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B1 per 300 kcal.
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Canned Carrots with Liquids and Salt:

• Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 1.4 times more Calcium, 1.7 times more Phosphorus and 8.4 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.7 times more Copper, 3.1 times more Manganese, 3.8 times more Potassium, 79.6 times more Sodium and 2.8 times more Water than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Canned Carrots Solids and Liquids with Salt have similar amounts of Iron, Magnesium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 9.9 times more Fat, 8 times more Saturated Fat, 11.6 times more Omega 3, 12.4 times more Omega 6 and 4.7 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 12.1 times more Carbohydrate, 9.3 times more Sugars and 23.9 times more Fiber than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy per 300 kcal.
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.