Comparing Nutrients in 300 calories Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm VS Carrots

Weight per 300 calories

• Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm: 326g
• Carrots: 732g

Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 2.2 times more energy per 100g than Carrots. It has average energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 300 calories - Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	44%	48%	8%
Carrots	8%	5%	87%

Macro Nutrients

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16.5% 16g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.96g	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	4.57% 5.93g	54% 70g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	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	8.6% 3.26g	54% 20.5g	38g per day for Men 19-50 years
Protein	59.3% 33g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Carrots	Recommended Dietary Allowance
Vitamin A	NA	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	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	125% 1.63mg	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	197% 4.73μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	48% 43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	55% 329IU	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

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Carrots	Recommended Dietary Allowance
Calcium	80.2% 802mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	NA	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	65.2% 5.2mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	NA	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	60% 421mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	NA	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	1.52% 23mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	NA	16% 1.76mg	11mg per day for Men 19-50 years
Water	7.2% 267g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm vs Carrots:

• Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 3.4 times more Vitamin B2, 1.6 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw Carrots.

Comparing minerals per 300 calories for Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm vs Carrots:

• Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 3.3 times more Calcium, 2.4 times more Iron and 1.6 times more Phosphorus than Raw Carrots.
• While Raw Carrots contain 22.1 times more Sodium and 2.4 times more Water than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.

Comparison of macro-nutrients per 300 calories:

• Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 9.1 times more Fat, 8.4 times more Saturated Fat and 4.9 times more Protein than Raw Carrots.
• While Raw Carrots contain 11.8 times more Carbohydrate, 26.6 times more Sugars and 6.3 times more Fiber than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm and Raw Carrots have similar amounts of Energy per 300 kcal.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.