Comparing Nutrients in 5 ounces Frozen Carrots VS Hard Tofu, prepared with nigari

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Hard Tofu, prepared with nigari	32%	57%	11%

Macro Nutrients

	Frozen Carrots	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Energy	1.76% 51kcal	7.1% 206kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	59% 0.95g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	41.4% 7.05g	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	4.8% 6.22g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	NA	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	2.24% 0.85g	38g per day for Men 19-50 years
Protein	1.97% 1.1g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Vitamin A	112% 1006μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	1.05% 0.052mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	4.25% 0.055mg	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	7.8% 31μg	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	0.47% 0.43mg	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	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	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Calcium	5.1% 51mg	49% 489mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	51.7% 0.46mg	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	48.7% 3.9mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	65% 1.5mg	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	46.8% 327mg	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	43.3% 24μg	55μg per day for Men 19-50 years
Sodium	6.43% 96mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	21.4% 2.35mg	11mg per day for Men 19-50 years
Water	3.45% 128g	2.72% 101g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Hard Tofu, prepared with nigari per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Carrots versus 5 oz of Hard Tofu, prepared with nigari to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Carrots vs Hard Tofu, prepared with nigari:

• 5 ounces of Frozen Carrots have 5.1 times more Vitamin B5, 2.4 times more Vitamin B6 and 8.3 times more Vitamin C than Hard Tofu, prepared with nigari.
• While 5 oz of Hard Tofu, prepared with nigari contain 2.1 times more Vitamin B2, 1.4 times more Vitamin B3 and 2.2 times more Vitamin B9 than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Hard Tofu, prepared with nigari provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B5 and Vitamin C
• Both Frozen Carrots, Unprepared as well as Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Carrots vs Hard Tofu, prepared with nigari:

• 5 ounces of Frozen Carrots have 1.6 times more Potassium, 34 times more Sodium and 1.3 times more Water than Hard Tofu, prepared with nigari.
• While 5 oz of Hard Tofu, prepared with nigari contain 9.6 times more Calcium, 4.4 times more Copper, 6.3 times more Iron, 4.4 times more Magnesium, 6.2 times more Manganese, 7 times more Phosphorus, 24 times more Selenium and 5 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 Carbohydrate and 5.5 times more Fiber than Hard Tofu, prepared with nigari.
• While 5 oz of Hard Tofu, prepared with nigari contain 4 times more Energy, 21.7 times more Fat, 30.7 times more Saturated Fat, 39.2 times more Omega 3, 20.1 times more Omega 6 and 16.3 times more Protein than Frozen Carrots, Unprepared.
• 5 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• 5 ounces of Hard Tofu, prepared with nigari provide inadequate amounts of Fiber