Comparing Nutrients in 500 calories Boiled Carrots VS Raw Regular Tofu Prepared with Calcium Sulfate

Weight per 500 calories

• Boiled Carrots: 1429g
• Raw Regular Tofu Prepared with Calcium Sulfate: 658g

Raw Regular Tofu Prepared with Calcium Sulfate has 2.2 times more energy per unit of mass than Boiled and Drained Carrots, which is average in comparison to other foods. Boiled Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%

Macro Nutrients

	Boiled Carrots	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	2.65% 2.57g	32.4% 31.4g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	14.2% 4.55g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	131% 2.1g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	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	90% 117g	9.46% 12.3g	130g per day for Men 19-50 years
Sugars	68% 49.3g	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	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	5.2% 1.97g	38g per day for Men 19-50 years
Protein	19.4% 11g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Raw Regular 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	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	26.3% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	8% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	8.95% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	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	50% 200μg	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	57% 51.4mg	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	98% 14.7mg	0.44% 0.066mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	13% 15.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	43% 429mg	230% 2303mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	141% 1.27mg	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	441% 35.3mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	47% 197mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	61.2% 429mg	91% 638mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	23.4% 796mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	106% 58.6μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	3.07% 46mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	48% 5.26mg	11mg per day for Men 19-50 years
Water	35% 1288g	15% 556g	3700g per day for Men 19-50 years

Boiled Carrots VS Raw Regular Tofu Prepared With Calcium Sulfate Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Boiled Carrots vs Raw Regular Tofu Prepared with Calcium Sulfate:

• 500 calories of Boiled Carrots have 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 7.2 times more Vitamin B3, 7.4 times more Vitamin B5, 7.1 times more Vitamin B6, 2 times more Vitamin B9, 78.2 times more Vitamin C, 223.7 times more Vitamin E and 12.4 times more Vitamin K than Raw Regular Tofu Prepared with Calcium Sulfate.
• 500 calories of Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin C and Vitamin E
• Both Boiled and Drained Carrots 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 Boiled Carrots vs Raw Regular Tofu Prepared with Calcium Sulfate:

• 500 calories of Boiled Carrots have 4.2 times more Potassium, 18 times more Sodium and 2.3 times more Water than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 500 kcal of Raw Regular Tofu Prepared with Calcium Sulfate contain 5.4 times more Calcium, 5.2 times more Copper, 7.3 times more Iron, 1.4 times more Magnesium, 1.8 times more Manganese, 1.5 times more Phosphorus, 5.9 times more Selenium and 1.8 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Carrots have 9.5 times more Carbohydrate, 12.1 times more Sugars and 21.7 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 500 kcal of Raw Regular Tofu Prepared with Calcium Sulfate contain 12.2 times more Fat, 10.6 times more Saturated Fat, 146.9 times more Omega 3, 12.6 times more Omega 6 and 4.9 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Raw Regular 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
• 500 calories of Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate and Fiber