Comparing Nutrients in 5 ounces Boiled Carrots VS Mori-nu extra firm silken tofu

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Mori-nu extra firm silken tofu	54%	31%	15%

Macro Nutrients

	Boiled Carrots	Mori-nu extra firm silken tofu	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	2.7% 78kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	2.78% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	1.33% 0.43g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	NA	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.96% 11.7g	2.2% 2.83g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	1.94% 1.4g	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	0.7% 0.51g	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 3.83g	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	0.37% 0.14g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Mori-nu extra firm silken tofu	Recommended Dietary Allowance
Vitamin A	134% 1208μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	9.33% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	2.1% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	1.2% 0.016mg	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	4.96% 20μg	NA	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	5.67% 5.1mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.73% 1.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Mori-nu extra firm silken tofu	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	31.5% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 67.3μg	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	6.02% 0.48mg	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	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	6.07% 42.5mg	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	6.42% 218mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	5.95% 89.3mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	7.73% 0.85mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.38% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Mori-nu extra firm silken tofu per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Carrots versus 5 oz of Mori-nu extra firm silken tofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Carrots vs Mori-nu extra firm silken tofu:

• 5 ounces of Boiled Carrots have more Vitamin A, 1.3 times more Vitamin B2, 2.7 times more Vitamin B3, 13.9 times more Vitamin B6 and more Vitamin C than Mori-nu extra firm silken tofu.
• Both Boiled Carrots and Mori-nu extra firm silken tofu provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Mori-nu extra firm silken tofu have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6 and Vitamin C
• Both Boiled and Drained Carrots as well as Mori-nu silken tofu, extra firm have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Boiled Carrots vs Mori-nu extra firm silken tofu:

• 5 ounces of Boiled Carrots have 1.5 times more Potassium than Mori-nu extra firm silken tofu.
• While 5 oz of Mori-nu silken tofu, extra firm contain 11.8 times more Copper, 3.5 times more Iron, 2.7 times more Magnesium, 3.3 times more Phosphorus and 3 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Mori-nu extra firm silken tofu contain similar levels of Calcium, Sodium and Water per five ounces.
• 5 ounces of Boiled Carrots lack sufficient amounts of Copper and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Carrots have 4.1 times more Carbohydrate, 3.5 times more Sugars and 30 times more Fiber than Mori-nu extra firm silken tofu.
• While 5 oz of Mori-nu silken tofu, extra firm contain 9.7 times more Protein than Boiled and Drained Carrots.
• 5 ounces of Boiled Carrots provide inadequate amounts of Protein
• 5 ounces of Mori-nu extra firm silken tofu provide inadequate amounts of Carbohydrate and Fiber
• Both Boiled and Drained Carrots as well as Mori-nu silken tofu, extra firm provide inadequate amounts of Energy in five ounces.