Comparing Nutrients in 5 ounces Frozen Carrots VS Fried Tofu

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Fried Tofu	26%	62%	12%

Macro Nutrients

	Frozen Carrots	Fried Tofu	Recommended Dietary Allowance
Energy	1.76% 51kcal	13% 383kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	29.5% 28.6g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	13% 4.14g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	119% 1.9g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	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	8.6% 11g	9.66% 12.6g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	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	0.61% 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	14.5% 5.53g	38g per day for Men 19-50 years
Protein	1.97% 1.1g	47.6% 26.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Fried Tofu	Recommended Dietary Allowance
Vitamin A	112% 1006μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	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	4.1% 0.66mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	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	3.54% 14μg	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	3.94% 3.54mg	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	5.4% 0.81mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.8% 25μg	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Fried Tofu	Recommended Dietary Allowance
Calcium	5.1% 51mg	52.7% 527mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	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	7.8% 0.62mg	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	10.5% 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	6.7% 46.8mg	58% 407mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	73.5% 40.4μg	55μg per day for Men 19-50 years
Sodium	6.43% 96mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	25.6% 2.82mg	11mg per day for Men 19-50 years
Water	3.45% 128g	1.94% 71.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Fried Tofu per 5 oz

Compare the macro and micronutrient content in 5 oz of 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 Frozen Carrots vs Fried Tofu:

• 5 ounces of Frozen Carrots have 710 times more Vitamin A, 4.6 times more Vitamin B3, 1.3 times more Vitamin B5, more Vitamin C, 14.3 times more Vitamin E and 2.3 times more Vitamin K than Fried Tofu.
• While 5 oz of Fried Tofu contain 3.9 times more Vitamin B1, 1.4 times more Vitamin B2 and 2.7 times more Vitamin B9 than Frozen Carrots, Unprepared.
• Both 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 Frozen Carrots, Unprepared as well as Fried Tofu have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Frozen Carrots have 1.6 times more Potassium, 4.3 times more Sodium and 1.8 times more Water than Fried Tofu.
• While 5 oz of Fried Tofu contain 10.3 times more Calcium, 5.4 times more Copper, 11.1 times more Iron, 5 times more Magnesium, 8.7 times more Manganese, 8.7 times more Phosphorus, 40.7 times more Selenium and 6 times more Zinc than Frozen Carrots, Unprepared.
• 5 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Carrots have 1.8 times more Sugars than Fried Tofu.
• While 5 oz of Fried Tofu contain 7.5 times more Energy, 43.9 times more Fat, 62.1 times more Saturated Fat, 79.2 times more Omega 3, 40.7 times more Omega 6 and 24.1 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Fried Tofu offer comparable quantities of Carbohydrate and Fiber per five ounces.
• 5 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein