Comparing Nutrients in 500 calories Carrots VS Vitasoy USA Organic Nasoya, Tofu Plus Firm

Weight per 500 calories

• Carrots: 1220g
• Vitasoy USA Organic Nasoya, Tofu Plus Firm: 676g

Vitasoy USA Organic Nasoya, Tofu Plus Firm have 1.8 times more energy per unit of mass than Raw Carrots, which is average in comparison to other foods. Carrots having low energy density.

Which food has more nutrients per 500 calories - Carrots or Vitasoy USA Organic Nasoya, Tofu Plus Firm?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Vitasoy USA Organic Nasoya, Tofu Plus Firm	50%	41%	9%

Macro Nutrients

	Carrots	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	23.7% 23g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	6.33% 2.03g	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	8.9% 11.6g	130g per day for Men 19-50 years
Sugars	79.7% 58g	2.8% 2.03g	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	14.2% 5.4g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Carrots	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	NA	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	260% 3.38mg	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	403% 9.66μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	80% 72mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	114% 682IU	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	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Recommended Dietary Allowance
Calcium	40.2% 402mg	160% 1601mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	NA	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	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	NA	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	117% 818mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	NA	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	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	NA	11mg per day for Men 19-50 years
Water	29% 1077g	15.4% 571g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Carrots vs Vitasoy USA Organic Nasoya, Tofu Plus Firm:

• Vitasoy USA Organic Nasoya, Tofu Plus Firm contain 3.8 times more Vitamin B2, 2 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw Carrots.

Comparing minerals per 500 calories for Carrots vs Vitasoy USA Organic Nasoya, Tofu Plus Firm:

• Raw Carrots have 31.1 times more Sodium and 1.9 times more Water than Vitasoy USA Organic Nasoya, Tofu Plus Firm.
• While Vitasoy USA Organic Nasoya, Tofu Plus Firm contain 4 times more Calcium, 2.4 times more Iron and 1.9 times more Phosphorus than Raw Carrots.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots have 10.1 times more Carbohydrate, 28.5 times more Sugars and 6.3 times more Fiber than Vitasoy USA Organic Nasoya, Tofu Plus Firm.
• While Vitasoy USA Organic Nasoya, Tofu Plus Firm contain 7.8 times more Fat, 5.2 times more Saturated Fat and 5.5 times more Protein than Raw Carrots.
• Both Raw Carrots and Vitasoy USA Organic Nasoya, Tofu Plus Firm have similar amounts of Energy per 500 kcal.
• Both Raw Carrots as well as Vitasoy USA Organic Nasoya, Tofu Plus Firm have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.