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

Weight per 500 calories

• MORI-NU silken Tofu, lite firm: 1351g
• Carrots: 1220g

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

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

Macros Ratio

	Protein	Fat	Carbs
MORI-NU silken Tofu, lite firm	68%	20%	12%
Carrots	8%	5%	87%

Macro Nutrients

	MORI-NU silken Tofu, lite firm	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 11g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	NA	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	NA	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 15g	90% 117g	130g per day for Men 19-50 years
Sugars	8.4% 6.1g	79.7% 58g	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	NA	9.25% 6.7g	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	NA	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	0% 0g	90% 34g	38g per day for Men 19-50 years
Protein	152% 85g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	MORI-NU silken Tofu, lite firm	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	58% 232μg	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	0% 0mg	80% 72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	MORI-NU silken Tofu, lite firm	Carrots	Recommended Dietary Allowance
Calcium	48.6% 486mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	127% 10mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	NA	76% 1.74mg	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	156% 1095mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	25% 851mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	NA	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	76.6% 1149mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	40.5% 4.46mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	33.4% 1235g	29% 1077g	3700g per day for Men 19-50 years

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

• Raw Carrots contain more Vitamin A, 1.5 times more Vitamin B1, 2.6 times more Vitamin B2, 8.1 times more Vitamin B3, more Vitamin B6 and more Vitamin C than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm as well as Raw Carrots have insufficient amounts of Vitamin B12 in 500 kcal.

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

• MORI-NU silken Tofu, lite firm has 1.2 times more Calcium, 3 times more Copper, 2.8 times more Iron, 2.6 times more Phosphorus, 1.4 times more Sodium and 1.5 times more Zinc than Raw Carrots.
• While Raw Carrots contain 4.6 times more Potassium than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Raw Carrots have similar amounts of Magnesium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• MORI-NU silken Tofu, lite firm has 3.7 times more Fat, 4.6 times more Saturated Fat and 7.5 times more Protein than Raw Carrots.
• While Raw Carrots contain 7.9 times more Carbohydrate, 9.5 times more Sugars and more Fiber than MORI-NU silken Tofu, lite firm.
• Both MORI-NU silken Tofu, lite firm and Raw Carrots have similar amounts of Energy per 500 kcal.
• Both MORI-NU silken Tofu, lite firm as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.