Comparing Nutrients in 500 calories Hard Tofu, prepared with nigari VS Carrots

Weight per 500 calories

• Hard Tofu, prepared with nigari: 345g
• Carrots: 1220g

Hard Tofu, prepared with nigari has 3.5 times more energy per 100g than Carrots. It has average energy density when compared to other foods. Raw Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Hard Tofu, prepared with nigari	32%	57%	11%
Carrots	8%	5%	87%

Macro Nutrients

	Hard Tofu, prepared with nigari	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	35.5% 34.4g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	15.6% 5g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	144% 2.3g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	101% 17g	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	11.6% 15g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	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	5.44% 2.07g	90% 34g	38g per day for Men 19-50 years
Protein	78% 43.7g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Hard Tofu, prepared with nigari	Carrots	Recommended Dietary Allowance
Vitamin A	NA	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.27mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.55% 0.13mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	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	19% 76μg	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	1.15% 1.03mg	80% 72mg	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	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

	Hard Tofu, prepared with nigari	Carrots	Recommended Dietary Allowance
Calcium	119% 1190mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	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	119% 9.5mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	158% 3.63mg	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	114% 797mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	15% 503mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	105% 58μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.46% 6.9mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	52% 5.72mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	6.63% 245g	29% 1077g	3700g per day for Men 19-50 years

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

• Raw Carrots contain 5.6 times more Vitamin B1, 2.7 times more Vitamin B2, 5.4 times more Vitamin B3, 26.1 times more Vitamin B5, 12.5 times more Vitamin B6, 3.1 times more Vitamin B9 and 69.6 times more Vitamin C than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Hard Tofu, prepared with nigari vs Carrots:

• Hard Tofu, prepared with nigari has 3 times more Calcium, 2.1 times more Copper, 2.6 times more Iron, 1.2 times more Magnesium, 2.1 times more Manganese, 1.9 times more Phosphorus, 47.5 times more Selenium and 2 times more Zinc than Raw Carrots.
• While Raw Carrots contain 7.8 times more Potassium, 122 times more Sodium and 4.4 times more Water than Hard Tofu, prepared with nigari.

Comparison of macro-nutrients per 500 calories:

• Hard Tofu, prepared with nigari has 11.8 times more Fat, 12.8 times more Saturated Fat, 94.3 times more Omega 3, 14.1 times more Omega 6 and 3.9 times more Protein than Raw Carrots.
• While Raw Carrots contain 7.7 times more Carbohydrate and 16.5 times more Fiber than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari and Raw Carrots have similar amounts of Energy per 500 kcal.
• Both Hard Tofu, prepared with nigari as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.