Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Fried Tofu

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Fried Tofu	26%	62%	12%

Macro Nutrients

	Cooked Frozen Carrots	Fried Tofu	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	13% 383kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	29.5% 28.6g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	13% 4.14g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	119% 1.9g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	83.7% 14.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.43% 11g	9.66% 12.6g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	5.3% 3.86g	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	0.55% 0.4g	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	% 0.51g	NA	g per day for Men 19-50 years
Sucrose	% 4.88g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	14.5% 5.53g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	47.6% 26.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Fried Tofu	Recommended Dietary Allowance
Vitamin A	133% 1199μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	10.8% 0.14mg	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	3.9% 15.6μg	9.57% 38.3μg	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	3.62% 3.26mg	0% 0mg	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	9.54% 1.43mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Fried Tofu	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	52.7% 527mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	62.7% 0.56mg	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	9.4% 0.75mg	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	92% 2.1mg	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	6.28% 44mg	58% 407mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	73.5% 40.4μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	25.6% 2.82mg	11mg per day for Men 19-50 years
Water	3.46% 128g	1.94% 71.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Fried Tofu per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Carrots versus 5 oz of Fried Tofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Carrots vs Fried Tofu:

• 5 ounces of Cooked Frozen Carrots have 846 times more Vitamin A, 4.2 times more Vitamin B3, 1.2 times more Vitamin B5, more Vitamin C, 25.3 times more Vitamin E and 1.7 times more Vitamin K than Fried Tofu.
• While 5 oz of Fried Tofu contain 5.7 times more Vitamin B1, 1.4 times more Vitamin B2 and 2.5 times more Vitamin B9 than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Fried Tofu provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Fried Tofu have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin E
• Both Boiled and Drained Frozen Carrots as well as Fried Tofu have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Carrots vs Fried Tofu:

• 5 ounces of Cooked Frozen Carrots have 1.3 times more Potassium, 3.7 times more Sodium and 1.8 times more Water than Fried Tofu.
• While 5 oz of Fried Tofu contain 10.6 times more Calcium, 4.9 times more Copper, 9.2 times more Iron, 5.5 times more Magnesium, 9 times more Manganese, 9.3 times more Phosphorus, 47.5 times more Selenium and 5.7 times more Zinc than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Carrots have 1.5 times more Sugars than Fried Tofu.
• While 5 oz of Fried Tofu contain 7.3 times more Energy, 29.7 times more Fat, 24.3 times more Saturated Fat, 30.6 times more Omega 3, 34.8 times more Omega 6 and 32.4 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Fried Tofu offer comparable quantities of Carbohydrate and Fiber per five ounces.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein