Comparing Nutrients in 5 ounces Frozen Carrots VS Mori-nu silken tofu, lite extra firm

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Mori-nu silken tofu, lite extra firm	73%	16%	11%

Macro Nutrients

	Frozen Carrots	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Energy	1.76% 51kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	NA	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	1.1% 1.4g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	0.82% 0.6g	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	0.61% 0.44g	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	% 5.74g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	0% 0g	38g per day for Men 19-50 years
Protein	1.97% 1.1g	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Vitamin A	112% 1006μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	0.97% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	0% 0mg	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	3.54% 14μg	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	3.94% 3.54mg	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	5.4% 0.81mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.8% 25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Calcium	5.1% 51mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	20.3% 0.18mg	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	7.8% 0.62mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	10.5% 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	6.7% 46.8mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	2.38% 80.8mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	6.43% 96mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Mori-nu silken tofu, lite extra firm per 5 oz

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

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

• 5 ounces of Frozen Carrots have more Vitamin A, 1.5 times more Vitamin B1, 1.9 times more Vitamin B2, 4.2 times more Vitamin B3, more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, lite extra firm.
• 5 ounces of Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C
• Both Frozen Carrots, Unprepared as well as Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin B12 in five ounces.

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

• 5 ounces of Frozen Carrots have 4.1 times more Potassium and 1.3 times more Zinc than Mori-nu silken tofu, lite extra firm.
• While 5 oz of Mori-nu silken tofu, lite extra firm contain 1.7 times more Copper, 1.8 times more Iron, 2.5 times more Phosphorus and 1.4 times more Sodium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Mori-nu silken tofu, lite extra firm contain similar levels of Calcium, Magnesium and Water per five ounces.
• 5 ounces of Mori-nu silken tofu, lite extra firm lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Carrots have 7.9 times more Carbohydrate, 11.3 times more Sugars and more Fiber than Mori-nu silken tofu, lite extra firm.
• While 5 oz of Mori-nu silken tofu, lite extra firm contain 9 times more Protein than Frozen Carrots, Unprepared.
• 5 ounces of Frozen Carrots provide inadequate amounts of Protein
• 5 ounces of Mori-nu silken tofu, lite extra firm provide inadequate amounts of Carbohydrate and Fiber
• Both Frozen Carrots, Unprepared as well as Mori-nu silken tofu, lite extra firm provide inadequate amounts of Energy in five ounces.