Comparing Nutrients in 500 calories Tofu Yogurt VS Canned Carrots with Salt

Weight per 500 calories

• Tofu Yogurt: 532g
• Canned Carrots with Salt: 2000g

Tofu Yogurt has 3.8 times more energy per 100g than Canned Carrots with Salt. It has average energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Tofu Yogurt or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Tofu Yogurt	15%	17%	68%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Tofu Yogurt	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.87% 9.57g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	38.6% 0.62g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	28% 4.8g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.3% 85g	85.2% 111g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	68.4% 49.6g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	2.8% 1.06g	79% 30g	38g per day for Men 19-50 years
Protein	33.2% 18.6g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	1.2% 10.6μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.6% 0.32mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.2% 0.11mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.98% 1.28mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.2% 0.11mg	172% 2.24mg	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	7.98% 32μg	45% 180μg	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	14.8% 13.3mg	60% 54mg	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	11% 1.65mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	62.8% 628mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	231% 2.08mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	70.5% 5.64mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	50.7% 213mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	NA	391% 9mg	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	29% 202mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	126% 69μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	11% 412g	50.2% 1859g	3700g per day for Men 19-50 years

Tofu Yogurt VS Canned Carrots With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tofu Yogurt or Canned Carrots with Salt?

Lets compare vitamin content per 500 calories of Tofu Yogurt vs Canned Carrots with Salt:

• 500 kcal of Drained Canned Carrots with Salt contain 1049 times more Vitamin A, 5.6 times more Vitamin B2, 8.6 times more Vitamin B3, 21.1 times more Vitamin B6, 5.6 times more Vitamin B9, 4.1 times more Vitamin C, 9 times more Vitamin E and 10.5 times more Vitamin K than Tofu yogurt.
• Both Tofu Yogurt and Canned Carrots with Salt provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Tofu Yogurt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Tofu yogurt as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tofu Yogurt vs Canned Carrots with Salt:

• 500 calories of Tofu Yogurt have 1.3 times more Calcium, 1.3 times more Magnesium and 8.6 times more Selenium than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 5.2 times more Copper, 2.3 times more Iron, 2.4 times more Phosphorus, 14.3 times more Potassium, 26 times more Sodium, 3.2 times more Zinc and 4.5 times more Water than Tofu yogurt.
• 500 calories of Tofu Yogurt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tofu Yogurt have 2.8 times more Omega 3, 3 times more Omega 6 and 1.5 times more Protein than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 1.3 times more Carbohydrate, 7.5 times more Sugars and 28.2 times more Fiber than Tofu yogurt.
• Both Tofu Yogurt and Canned Carrots with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Tofu Yogurt provide inadequate amounts of Fiber
• 500 calories of Canned Carrots with Salt provide inadequate amounts of Omega 6