Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm	46%	46%	8%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	5.62% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	8.62% 8.36g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	4.87% 1.56g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	NA	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.6g	2.36% 3.06g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	2.15% 1.56g	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	6.7% 2.55g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	33.5% 18.8g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm	Recommended Dietary Allowance
Vitamin A	97% 869μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	NA	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	2.83% 11.3μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.15% 2.83mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	23% 139IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.9% 1.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	17.4% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm	Recommended Dietary Allowance
Calcium	4.4% 44mg	34% 339mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	NA	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	9.2% 0.74mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	NA	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	NA	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	4.05% 28.3mg	NA	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	NA	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	NA	11mg per day for Men 19-50 years
Water	3.56% 132g	2.96% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Liquids and Salt versus 5 oz of Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Liquids and Salt vs Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm:

• 5 oz of Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm contain more Vitamin D and 1.5 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin D

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm:

• 5 ounces of Canned Carrots with Liquids and Salt have 8.6 times more Sodium and 1.2 times more Water than Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm.
• While 5 oz of Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm contain 7.7 times more Calcium and 3.3 times more Iron than Canned Carrots Solids and Liquids with Salt.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Carrots with Liquids and Salt have 2.5 times more Carbohydrate, 2.2 times more Sugars and 1.5 times more Fiber than Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm.
• While 5 oz of Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm contain 5 times more Energy, 42.1 times more Fat, 44 times more Saturated Fat and 22.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein
• 5 ounces of Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm provide inadequate amounts of Carbohydrate