Comparing Nutrients in 500 calories Boiled Carrots VS Fried Tofu, prepared with calcium sulfate

Weight per 500 calories

• Boiled Carrots: 1429g
• Fried Tofu, prepared with calcium sulfate: 185g

Fried Tofu, prepared with calcium sulfate has 7.7 times more energy per unit of mass than Boiled and Drained Carrots, which is high in comparison to other foods. Boiled Carrots having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Carrots or Fried Tofu, prepared with calcium sulfate?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Fried Tofu, prepared with calcium sulfate	26%	62%	12%

Macro Nutrients

	Boiled Carrots	Fried Tofu, prepared with calcium sulfate	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	38.5% 37.4g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	156% 2.5g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	109% 18.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	68% 49.3g	NA	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	19% 7.22g	38g per day for Men 19-50 years
Protein	19.4% 11g	62.2% 35g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Fried Tofu, prepared with calcium sulfate	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	26.2% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	7.12% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	1.16% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	14% 0.18mg	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	12.5% 50μg	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	0% 0IU	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	Fried Tofu, prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	43% 429mg	178% 1780mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	82% 0.74mg	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	113% 9mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	42% 176mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	120% 2.77mg	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	76% 531mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	7.95% 270mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	96% 52.8μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	1.98% 29.6mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	33.5% 3.7mg	11mg per day for Men 19-50 years
Water	35% 1288g	2.53% 94g	3700g per day for Men 19-50 years

Boiled Carrots VS Fried Tofu, Prepared With Calcium Sulfate Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Carrots or Fried Tofu, prepared with calcium sulfate?

Lets compare vitamin content per 500 calories of Boiled Carrots vs Fried Tofu, prepared with calcium sulfate:

• 500 calories of Boiled Carrots have 3 times more Vitamin B1, 6.8 times more Vitamin B2, 49.8 times more Vitamin B3, 12.8 times more Vitamin B5, 11.9 times more Vitamin B6, 4 times more Vitamin B9 and more Vitamin C than Fried Tofu, prepared with calcium sulfate.
• 500 calories of Fried Tofu, prepared with calcium sulfate have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C
• Both Boiled and Drained Carrots as well as Fried Tofu, prepared with calcium sulfate have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Carrots vs Fried Tofu, prepared with calcium sulfate:

• 500 calories of Boiled Carrots have 12.4 times more Potassium, 28 times more Sodium and 13.8 times more Water than Fried Tofu, prepared with calcium sulfate.
• While 500 kcal of Fried Tofu, prepared with calcium sulfate contain 4.2 times more Calcium, 3 times more Copper, 1.9 times more Iron, 1.3 times more Manganese, 5.3 times more Selenium and 1.3 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Fried Tofu, prepared with calcium sulfate contain similar levels of Magnesium and Phosphorus per 500 calories.
• 500 calories of Fried Tofu, prepared with calcium sulfate lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Carrots have 7.2 times more Carbohydrate and 5.9 times more Fiber than Fried Tofu, prepared with calcium sulfate.
• While 500 kcal of Fried Tofu, prepared with calcium sulfate contain 14.5 times more Fat, 12.6 times more Saturated Fat, 174.5 times more Omega 3, 15 times more Omega 6 and 3.2 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Fried Tofu, prepared with calcium sulfate offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Carrots provide inadequate amounts of Omega 3 and Omega 6