Comparing Nutrients in 500 calories Carrots VS Mori-nu silken tofu, lite extra firm

Weight per 500 calories

• Carrots: 1220g
• Mori-nu silken tofu, lite extra firm: 1316g

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

Which food has more nutrients per 500 calories - Carrots or Mori-nu silken tofu, lite extra firm?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Mori-nu silken tofu, lite extra firm	73%	16%	11%

Macro Nutrients

	Carrots	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	9.5% 9.2g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	4.77% 1.53g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	NA	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	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	10% 13g	130g per day for Men 19-50 years
Sugars	79.7% 58g	7.62% 5.53g	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	9.25% 6.7g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	90% 34g	0% 0g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Carrots	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	9.05% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	90% 27μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58% 232μg	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	80% 72mg	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	53.7% 8.05mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Calcium	40.2% 402mg	56.6% 566mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	189% 1.7mg	0.9mg per day for Men 19-50 years
Fluoride	0.98% 39μg	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	45.7% 3.66mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	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% 427mg	156% 1092mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	56% 841mg	86% 1289mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	31% 3.42mg	11mg per day for Men 19-50 years
Water	29% 1077g	32.3% 1196g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Carrots vs Mori-nu silken tofu, lite extra firm:

• Raw Carrots have more Vitamin A, 2 times more Vitamin B1, 2.7 times more Vitamin B2, 8.3 times more Vitamin B3, more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, lite extra firm.
• Both Raw Carrots as well as Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Carrots vs Mori-nu silken tofu, lite extra firm:

• Raw Carrots have 5.2 times more Potassium than Mori-nu silken tofu, lite extra firm.
• While Mori-nu silken tofu, lite extra firm contains 1.4 times more Calcium, 3.1 times more Copper, 2.8 times more Iron, 2.6 times more Phosphorus and 1.5 times more Sodium than Raw Carrots.
• Both Raw Carrots and Mori-nu silken tofu, lite extra firm have similar amounts of Magnesium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots have 8.9 times more Carbohydrate, 10.5 times more Sugars and more Fiber than Mori-nu silken tofu, lite extra firm.
• While Mori-nu silken tofu, lite extra firm contains 3.1 times more Fat and 8.1 times more Protein than Raw Carrots.
• Both Raw Carrots and Mori-nu silken tofu, lite extra firm have similar amounts of Energy per 500 kcal.
• Both Raw Carrots as well as Mori-nu silken tofu, lite extra firm have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.