Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Vitasoy USA, Nasoya Lite Firm Tofu

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Vitasoy USA, Nasoya Lite Firm Tofu	62%	28%	10%

Macro Nutrients

	Cooked Frozen Carrots	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	2.64% 76.5kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	2.5% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	NA	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	NA	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	1.4% 1.84g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	0.39% 0.28g	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	2.24% 0.85g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Vitamin A	133% 1199μg	15% 135μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	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	3.9% 15.6μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	139% 3.35μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.62% 3.26mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	37% 223IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.54% 1.43mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	26% 261mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	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	9.4% 0.75mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	NA	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	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	6.28% 44mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	NA	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	NA	11mg per day for Men 19-50 years
Water	3.46% 128g	3.34% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Vitasoy USA, Nasoya Lite Firm Tofu per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Carrots versus 5 oz of Vitasoy USA, Nasoya Lite Firm Tofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Carrots vs Vitasoy USA, Nasoya Lite Firm Tofu:

• 5 ounces of Cooked Frozen Carrots have 8.9 times more Vitamin A than Vitasoy USA, Nasoya Lite Firm Tofu.
• While 5 oz of Vitasoy USA, Nasoya Lite Firm Tofu contain more Vitamin B12, more Vitamin D and 5.2 times more Vitamin E than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 5 ounces for Cooked Frozen Carrots vs Vitasoy USA, Nasoya Lite Firm Tofu:

• 5 ounces of Cooked Frozen Carrots have 1.7 times more Sodium than Vitasoy USA, Nasoya Lite Firm Tofu.
• While 5 oz of Vitasoy USA, Nasoya Lite Firm Tofu contain 5.3 times more Calcium, 3 times more Iron and 5.8 times more Phosphorus than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Vitasoy USA, Nasoya Lite Firm Tofu contain similar levels of Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Carrots have 5.9 times more Carbohydrate, 20.4 times more Sugars and 5.5 times more Fiber than Vitasoy USA, Nasoya Lite Firm Tofu.
• While 5 oz of Vitasoy USA, Nasoya Lite Firm Tofu contain 14.3 times more Protein than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Protein
• 5 ounces of Vitasoy USA, Nasoya Lite Firm Tofu provide inadequate amounts of Carbohydrate and Fiber
• Both Boiled and Drained Frozen Carrots as well as Vitasoy USA, Nasoya Lite Firm Tofu provide inadequate amounts of Energy in five ounces.