Comparing Nutrients in 300 calories Vitasoy USA, Nasoya Lite Firm Tofu VS Boiled Carrots

Weight per 300 calories

• Vitasoy USA, Nasoya Lite Firm Tofu: 556g
• Boiled Carrots: 857g

Vitasoy USA, Nasoya Lite Firm Tofu has 1.5 times more energy per 100g than Boiled Carrots. It has low energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - Vitasoy USA, Nasoya Lite Firm Tofu or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA, Nasoya Lite Firm Tofu	62%	28%	10%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Vitasoy USA, Nasoya Lite Firm Tofu	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.74% 9.44g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	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	5.56% 7.22g	54% 70.5g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	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	8.77% 3.33g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	82.3% 46g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA, Nasoya Lite Firm Tofu	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	58.6% 528μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	NA	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	546% 13μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	34.3% 31mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	145% 872IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	193% 29mg	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

	Vitasoy USA, Nasoya Lite Firm Tofu	Boiled Carrots	Recommended Dietary Allowance
Calcium	102% 1022mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	NA	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	111% 8.9mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	NA	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	144% 1006mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	NA	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	12.6% 189mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	NA	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	13% 484g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Vitasoy USA, Nasoya Lite Firm Tofu vs Boiled Carrots:

• Vitasoy USA, Nasoya Lite Firm Tofu has more Vitamin B12, more Vitamin D and 3.3 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 13.8 times more Vitamin A than Vitasoy USA, Nasoya Lite Firm Tofu.

Comparing minerals per 300 calories for Vitasoy USA, Nasoya Lite Firm Tofu vs Boiled Carrots:

• Vitasoy USA, Nasoya Lite Firm Tofu has 4 times more Calcium, 3.1 times more Iron and 3.9 times more Phosphorus than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.6 times more Sodium and 1.6 times more Water than Vitasoy USA, Nasoya Lite Firm Tofu.

Comparison of macro-nutrients per 300 calories:

• Vitasoy USA, Nasoya Lite Firm Tofu has 6.1 times more Fat, 4.3 times more Saturated Fat and 7.1 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 9.8 times more Carbohydrate, 26.6 times more Sugars and 7.7 times more Fiber than Vitasoy USA, Nasoya Lite Firm Tofu.
• Both Vitasoy USA, Nasoya Lite Firm Tofu and Boiled and Drained Carrots have similar amounts of Energy per 300 kcal.
• Both Vitasoy USA, Nasoya Lite Firm Tofu as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.