Comparing Nutrients in 500 calories Tofu, extra firm, prepared with nigari VS Boiled Carrots

Weight per 500 calories

• Tofu, extra firm, prepared with nigari: 602g
• Boiled Carrots: 1429g

Tofu, extra firm, prepared with nigari has 2.4 times more energy per 100g than Boiled Carrots. It has average energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 500 calories - Tofu, extra firm, prepared with nigari or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Tofu, extra firm, prepared with nigari	43%	51%	6%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Tofu, extra firm, prepared with nigari	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	32.7% 31.7g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.54g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	98% 1.57g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	84.5% 14.4g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.47% 7.1g	90% 117g	130g per day for Men 19-50 years
Sugars	5.9% 4.28g	68% 49.3g	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	7.1% 5.14g	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	% 5.7g	g per day for Men 19-50 years
Sucrose	NA	% 38.6g	g per day for Men 19-50 years
Fiber	16% 6.02g	113% 43g	38g per day for Men 19-50 years
Protein	107% 60g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Tofu, extra firm, prepared with nigari	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.2% 0.29mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.07% 1.45mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	168% 2.2mg	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	13.6% 54.2μg	50% 200μg	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	57% 51.4mg	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	0.4% 0.06mg	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, extra firm, prepared with nigari	Boiled Carrots	Recommended Dietary Allowance
Calcium	170% 1699mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	154% 12.3mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	50.2% 211mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	174% 4mg	96% 2.2mg	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	96% 669mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	23% 783mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	142% 78.3μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	58.6% 6.45mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	13.4% 496g	35% 1288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tofu, extra firm, prepared with nigari vs Boiled Carrots:

• Tofu, extra firm, prepared with nigari has 1.5 times more Vitamin B5 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 3.3 times more Vitamin B1, 2.2 times more Vitamin B2, 6.3 times more Vitamin B3, 4.4 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin C, 244.3 times more Vitamin E and 11.6 times more Vitamin K than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tofu, extra firm, prepared with nigari vs Boiled Carrots:

• Tofu, extra firm, prepared with nigari has 4 times more Calcium, 5 times more Copper, 2.5 times more Iron, 1.5 times more Magnesium, 1.8 times more Manganese, 1.6 times more Phosphorus, 7.8 times more Selenium and 2.3 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 4.3 times more Potassium, 34.4 times more Sodium and 2.6 times more Water than Tofu, extra firm, prepared with nigari.

Comparison of macro-nutrients per 500 calories:

• Tofu, extra firm, prepared with nigari has 12.3 times more Fat, 12.9 times more Saturated Fat, 110.1 times more Omega 3, 11.6 times more Omega 6 and 5.5 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 16.5 times more Carbohydrate, 11.5 times more Sugars and 7.1 times more Fiber than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Boiled and Drained Carrots have similar amounts of Energy per 500 kcal.
• Both Tofu, extra firm, prepared with nigari as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.