Comparing Nutrients in 500 calories Canned Carrots with Liquids and Salt VS Raw Regular Tofu Prepared with Calcium Sulfate

Weight per 500 calories

• Canned Carrots with Liquids and Salt: 2174g
• Raw Regular Tofu Prepared with Calcium Sulfate: 658g

Raw Regular Tofu Prepared with Calcium Sulfate has 3.3 times more energy per unit of mass than Canned Carrots Solids and Liquids with Salt, which is average in comparison to other foods. Canned Carrots with Liquids and Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Carrots with Liquids and Salt or Raw Regular Tofu Prepared with Calcium Sulfate?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.14% 3.04g	32.4% 31.4g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	14.2% 4.55g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	131% 2.1g	1.6g per day for Men 19-50 years
Omega 6	7.16% 1.2g	92% 15.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.8% 117g	9.46% 12.3g	130g per day for Men 19-50 years
Sugars	73.8% 53.5g	5.63% 4.08g	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	103% 39g	5.2% 1.97g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Vitamin A	1481% 13326μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	26.3% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.2% 9.15mg	8% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	8.95% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.43mg	23.8% 0.31mg	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	43.5% 174μg	24.7% 99μg	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	48.3% 43.5mg	0.73% 0.66mg	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	106% 16mg	0.44% 0.066mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 213μg	13% 15.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	67.4% 674mg	230% 2303mg	1000mg per day for Men 19-50 years
Copper	249% 2.24mg	141% 1.27mg	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	141% 11.3mg	441% 35.3mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	47% 197mg	420mg per day for Men 19-50 years
Manganese	425% 9.8mg	173% 4mg	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	62% 435mg	91% 638mg	700mg per day for Men 19-50 years
Potassium	111% 3761mg	23.4% 796mg	3400mg per day for Men 19-50 years
Selenium	16% 8.7μg	106% 58.6μg	55μg per day for Men 19-50 years
Sodium	348% 5217mg	3.07% 46mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	48% 5.26mg	11mg per day for Men 19-50 years
Water	54.6% 2022g	15% 556g	3700g per day for Men 19-50 years

Canned Carrots With Liquids And Salt VS Raw Regular Tofu Prepared With Calcium Sulfate Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Carrots with Liquids and Salt or Raw Regular Tofu Prepared with Calcium Sulfate?

Lets compare vitamin content per 500 calories of Canned Carrots with Liquids and Salt vs Raw Regular Tofu Prepared with Calcium Sulfate:

• 500 calories of Canned Carrots with Liquids and Salt have 1.7 times more Vitamin B2, 7.1 times more Vitamin B3, 6.8 times more Vitamin B5, 7.9 times more Vitamin B6, 1.8 times more Vitamin B9, 66.1 times more Vitamin C, 241.2 times more Vitamin E and 13.5 times more Vitamin K than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 500 kcal of Raw Regular Tofu Prepared with Calcium Sulfate contain 1.3 times more Vitamin B1 than Canned Carrots Solids and Liquids with Salt.
• 500 calories of Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin C and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Carrots with Liquids and Salt vs Raw Regular Tofu Prepared with Calcium Sulfate:

• 500 calories of Canned Carrots with Liquids and Salt have 1.8 times more Copper, 2.5 times more Manganese, 4.7 times more Potassium, 113.3 times more Sodium and 3.6 times more Water than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 500 kcal of Raw Regular Tofu Prepared with Calcium Sulfate contain 3.4 times more Calcium, 3.1 times more Iron, 1.5 times more Phosphorus and 6.7 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Raw Regular Tofu Prepared with Calcium Sulfate contain similar levels of Magnesium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Carrots with Liquids and Salt have 9.5 times more Carbohydrate, 13.1 times more Sugars and 19.8 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 500 kcal of Raw Regular Tofu Prepared with Calcium Sulfate contain 10.3 times more Fat, 8.4 times more Saturated Fat, 12.1 times more Omega 3, 12.9 times more Omega 6 and 4.2 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Raw Regular Tofu Prepared with Calcium Sulfate offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 6
• 500 calories of Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate and Fiber