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

Weight per 300 calories

• Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari): 492g
• Cooked Frozen Carrots: 811g

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 1.6 times more energy per 100g than Cooked Frozen Carrots. It has low energy density when compared to other foods. Boiled and Drained Frozen Carrots having low energy density.

Discover which food has more nutrients per 300 calories - Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) or Cooked Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	43%	50%	7%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	5.7% 5.5g	97g per day for Men 19-50 years
Saturated Fat	8.2% 2.62g	3.04% 0.97g	32g per day for Men 19-50 years
Omega 3	75.6% 1.2g	22.3% 0.36g	1.6g per day for Men 19-50 years
Omega 6	53% 9.02g	13.8% 2.34g	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	48.2% 62.7g	130g per day for Men 19-50 years
Sugars	4.75% 3.44g	45.6% 33g	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	3.13% 2.27g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	% 28g	g per day for Men 19-50 years
Fiber	2.6% 0.98g	70.4% 26.8g	38g per day for Men 19-50 years
Protein	63% 35.3g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	762% 6859μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.63mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	28.2% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	52.4% 0.68mg	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	22.3% 89μg	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	20.7% 18.6mg	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	54.6% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.2% 9.84μg	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	54.6% 546mg	28.4% 284mg	1000mg per day for Men 19-50 years
Copper	85.8% 0.77mg	74% 0.66mg	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	53.7% 4.3mg	8mg per day for Men 19-50 years
Magnesium	31.6% 133mg	21.2% 89mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	59% 1.35mg	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	36% 251mg	700mg per day for Men 19-50 years
Potassium	17.4% 590mg	45.8% 1557mg	3400mg per day for Men 19-50 years
Selenium	79.6% 43.8μg	8.85% 4.86μg	55μg per day for Men 19-50 years
Sodium	2.62% 39.3mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	28.6% 3.15mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	11.6% 429g	19.8% 732g	3700g per day for Men 19-50 years

Tofu, Soft, Prepared With Calcium Sulfate And Magnesium Chloride (nigari) VS Cooked Frozen Carrots Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) or Cooked Frozen Carrots?

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

• 300 calories of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have 2.4 times more Vitamin B9 than Cooked Frozen Carrots.
• While 300 kcal of Boiled and Drained Frozen Carrots contain more Vitamin A, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 5.6 times more Vitamin B5, 2.7 times more Vitamin B6, 19 times more Vitamin C, 166.5 times more Vitamin E and 11.2 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 Cooked Frozen Carrots provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C and Vitamin E
• Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have 1.9 times more Calcium, 1.3 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese, 1.8 times more Phosphorus and 9 times more Selenium than Cooked Frozen Carrots.
• While 300 kcal of Boiled and Drained Frozen Carrots contain 2.6 times more Potassium, 12.2 times more Sodium and 1.7 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 Cooked Frozen Carrots contain similar levels of Copper and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have 3.3 times more Fat, 2.7 times more Saturated Fat, 3.4 times more Omega 3, 3.9 times more Omega 6 and 7.5 times more Protein than Cooked Frozen Carrots.
• While 300 kcal of Boiled and Drained Frozen Carrots contain 10.8 times more Carbohydrate, 9.6 times more Sugars and 27.2 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 Cooked Frozen Carrots offer comparable quantities of Energy per 300 calories.
• 300 calories of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) provide inadequate amounts of Carbohydrate and Fiber