Comparing Nutrients in 500 calories Vitasoy USA Nasoya, Lite Silken Tofu VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Vitasoy USA Nasoya, Lite Silken Tofu: 1163g
• Canned Carrots with Liquids and Salt: 2174g

Vitasoy USA Nasoya, Lite Silken Tofu has 1.9 times more energy per 100g than Canned Carrots with Liquids and Salt. It has low energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 500 calories - Vitasoy USA Nasoya, Lite Silken Tofu or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Nasoya, Lite Silken Tofu	77%	23%	0%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Vitasoy USA Nasoya, Lite Silken Tofu	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.8g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	7.27% 2.33g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	NA	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	NA	7.16% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	89.8% 117g	130g per day for Men 19-50 years
Sugars	NA	73.8% 53.5g	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	NA	103% 39g	38g per day for Men 19-50 years
Protein	170% 95g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Nasoya, Lite Silken Tofu	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	124% 1116μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	187% 2.43mg	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	NA	43.5% 174μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1172% 28μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	48.3% 43.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	297% 1779IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	408% 61mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA Nasoya, Lite Silken Tofu	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	458% 4581mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	NA	249% 2.24mg	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	126% 10mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	NA	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	NA	425% 9.8mg	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	337% 2360mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	NA	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	NA	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	61.2% 919mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	NA	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	28.2% 1044g	54.6% 2022g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Vitasoy USA Nasoya, Lite Silken Tofu vs Canned Carrots with Liquids and Salt:

• Vitasoy USA Nasoya, Lite Silken Tofu has more Vitamin B12, more Vitamin D and 3.9 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 11.9 times more Vitamin A than Vitasoy USA Nasoya, Lite Silken Tofu.

Comparing minerals per 500 calories for Vitasoy USA Nasoya, Lite Silken Tofu vs Canned Carrots with Liquids and Salt:

• Vitasoy USA Nasoya, Lite Silken Tofu has 6.8 times more Calcium and 5.4 times more Phosphorus than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 5.7 times more Sodium and 1.9 times more Water than Vitasoy USA Nasoya, Lite Silken Tofu.
• Both Vitasoy USA Nasoya, Lite Silken Tofu and Canned Carrots Solids and Liquids with Salt have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Vitasoy USA Nasoya, Lite Silken Tofu has 4.2 times more Fat, 4.3 times more Saturated Fat and 7.6 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Carbohydrate than Vitasoy USA Nasoya, Lite Silken Tofu.
• Both Vitasoy USA Nasoya, Lite Silken Tofu and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy per 500 kcal.
• Both Vitasoy USA Nasoya, Lite Silken Tofu as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.