Comparing Nutrients in 500 calories Canned Carrots with Salt VS Vitasoy USA, Nasoya Lite Firm Tofu

Weight per 500 calories

• Canned Carrots with Salt: 2000g
• Vitasoy USA, Nasoya Lite Firm Tofu: 926g

Vitasoy USA, Nasoya Lite Firm Tofu has 2.2 times more energy per unit of mass than Drained Canned Carrots with Salt, which is low in comparison to other foods. Canned Carrots with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Carrots with Salt or Vitasoy USA, Nasoya Lite Firm Tofu?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Vitasoy USA, Nasoya Lite Firm Tofu	62%	28%	10%

Macro Nutrients

	Canned Carrots with Salt	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	16.2% 15.7g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	5.8% 1.85g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	NA	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.58g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.2% 111g	9.26% 12g	130g per day for Men 19-50 years
Sugars	68.4% 49.6g	2.55% 1.85g	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	79% 30g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	23% 13g	137% 77g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Vitamin A	1240% 11160μg	98% 880μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	NA	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	45% 180μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	910% 22μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	60% 54mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	242% 1454IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	99% 15mg	322% 48.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Calcium	50% 500mg	170% 1704mg	1000mg per day for Men 19-50 years
Copper	231% 2.08mg	NA	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	160% 13mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	NA	420mg per day for Men 19-50 years
Manganese	391% 9mg	NA	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	68.6% 480mg	239% 1676mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	NA	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	NA	55μg per day for Men 19-50 years
Sodium	323% 4840mg	21% 315mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	NA	11mg per day for Men 19-50 years
Water	50.2% 1859g	21.8% 806g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Vitasoy USA, Nasoya Lite Firm Tofu Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Carrots with Salt or Vitasoy USA, Nasoya Lite Firm Tofu?

Lets compare vitamin content per 500 calories of Canned Carrots with Salt vs Vitasoy USA, Nasoya Lite Firm Tofu:

• 500 calories of Canned Carrots with Salt have 12.7 times more Vitamin A than Vitasoy USA, Nasoya Lite Firm Tofu.
• While 500 kcal of Vitasoy USA, Nasoya Lite Firm Tofu contain more Vitamin B12, more Vitamin D and 3.3 times more Vitamin E than Drained Canned Carrots with Salt.
• 500 calories of Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 500 calories for Canned Carrots with Salt vs Vitasoy USA, Nasoya Lite Firm Tofu:

• 500 calories of Canned Carrots with Salt have 15.4 times more Sodium and 2.3 times more Water than Vitasoy USA, Nasoya Lite Firm Tofu.
• While 500 kcal of Vitasoy USA, Nasoya Lite Firm Tofu contain 3.4 times more Calcium and 3.5 times more Phosphorus than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Vitasoy USA, Nasoya Lite Firm Tofu contain similar levels of Iron per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Carrots with Salt have 9.2 times more Carbohydrate, 26.8 times more Sugars and 5.4 times more Fiber than Vitasoy USA, Nasoya Lite Firm Tofu.
• While 500 kcal of Vitasoy USA, Nasoya Lite Firm Tofu contain 4.1 times more Fat and 6 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Vitasoy USA, Nasoya Lite Firm Tofu offer comparable quantities of Energy per 500 calories.
• 500 calories of Vitasoy USA, Nasoya Lite Firm Tofu provide inadequate amounts of Carbohydrate