Comparing Nutrients in 500 calories Boiled Carrots VS MORI-NU silken Tofu, lite firm

Weight per 500 calories

• Boiled Carrots: 1429g
• MORI-NU silken Tofu, lite firm: 1351g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Boiled Carrots or MORI-NU silken Tofu, lite firm?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
MORI-NU silken Tofu, lite firm	68%	20%	12%

Macro Nutrients

	Boiled Carrots	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	5.6% 1.8g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	11.4% 15g	130g per day for Men 19-50 years
Sugars	68% 49.3g	8.4% 6.1g	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	7.1% 5.14g	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	% 5.7g	NA	g per day for Men 19-50 years
Sucrose	% 38.6g	NA	g per day for Men 19-50 years
Fiber	113% 43g	0% 0g	38g per day for Men 19-50 years
Protein	19.4% 11g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	9.3% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	0% 0mg	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	50% 200μg	NA	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	57% 51.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	98% 14.7mg	NA	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

	Boiled Carrots	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Calcium	43% 429mg	48.6% 486mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	17% 679μg	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	60.7% 4.86mg	127% 10mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	61.2% 429mg	156% 1095mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	25% 851mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	NA	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	76.6% 1149mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	40.5% 4.46mg	11mg per day for Men 19-50 years
Water	35% 1288g	33.4% 1235g	3700g per day for Men 19-50 years

Boiled Carrots VS MORI-NU Silken Tofu, Lite Firm Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Carrots or MORI-NU silken Tofu, lite firm?

Lets compare vitamin content per 500 calories of Boiled Carrots vs MORI-NU silken Tofu, lite firm:

• 500 calories of Boiled Carrots have more Vitamin A, 1.7 times more Vitamin B1, 2.3 times more Vitamin B2, 6.2 times more Vitamin B3, more Vitamin B6 and more Vitamin C than MORI-NU silken Tofu, lite firm.
• 500 calories of MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6 and Vitamin C
• Both Boiled and Drained Carrots as well as MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Boiled Carrots vs MORI-NU silken Tofu, lite firm:

• 500 calories of Boiled Carrots have 3.9 times more Potassium than MORI-NU silken Tofu, lite firm.
• While 500 kcal of MORI-NU silken Tofu, lite firm contain 6.7 times more Copper, 2.1 times more Iron, 2.6 times more Phosphorus, 1.4 times more Sodium and 1.6 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and MORI-NU silken Tofu, lite firm contain similar levels of Calcium, Magnesium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Carrots have 7.9 times more Carbohydrate, 8.1 times more Sugars and more Fiber than MORI-NU silken Tofu, lite firm.
• While 500 kcal of MORI-NU silken Tofu, lite firm contain 4.2 times more Fat and 7.8 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and MORI-NU silken Tofu, lite firm offer comparable quantities of Energy per 500 calories.
• 500 calories of MORI-NU silken Tofu, lite firm provide inadequate amounts of Fiber