Comparing Nutrients in 5 ounces Mori-nu soft silken tofu VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Mori-nu soft silken tofu	35%	44%	21%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Mori-nu soft silken tofu	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	2.7% 78kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	3.95% 3.83g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	NA	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	NA	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.16% 4.1g	5.86% 7.6g	130g per day for Men 19-50 years
Sugars	2.56% 1.86g	4.8% 3.5g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0.37% 0.14g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	12% 6.8g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Mori-nu soft silken tofu	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	97% 869μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.2% 0.016mg	12.2% 0.16mg	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	NA	2.83% 11.3μg	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	0% 0mg	3.15% 2.83mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.9% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mori-nu soft silken tofu	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	4.4% 44mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	16.2% 0.15mg	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	14.5% 1.16mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	NA	27.7% 0.64mg	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	12.6% 88mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	NA	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	6.7% 0.74mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Mori-nu soft silken tofu VS Canned Carrots with Liquids and Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Mori-nu soft silken tofu versus 5 oz of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Mori-nu soft silken tofu vs Canned Carrots with Liquids and Salt:

• 5 ounces of Mori-nu soft silken tofu have 5.3 times more Vitamin B1 and 1.5 times more Vitamin B2 than Canned Carrots with Liquids and Salt.
• While 5 oz of Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 1.4 times more Vitamin B3, 10.2 times more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, soft.
• 5 ounces of Mori-nu soft silken tofu have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6 and Vitamin C
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Mori-nu silken tofu, soft as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Mori-nu soft silken tofu vs Canned Carrots with Liquids and Salt:

• 5 ounces of Mori-nu soft silken tofu have 2 times more Copper, 1.6 times more Iron, 3.2 times more Magnesium, 3.1 times more Phosphorus and 1.8 times more Zinc than Canned Carrots with Liquids and Salt.
• While 5 oz of Canned Carrots Solids and Liquids with Salt contain 48 times more Sodium than Mori-nu silken tofu, soft.
• Both Mori-nu soft silken tofu and Canned Carrots with Liquids and Salt contain similar levels of Calcium, Potassium and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Mori-nu soft silken tofu have 19.3 times more Fat and 8.3 times more Protein than Canned Carrots with Liquids and Salt.
• While 5 oz of Canned Carrots Solids and Liquids with Salt contain 1.9 times more Carbohydrate, 1.9 times more Sugars and 18 times more Fiber than Mori-nu silken tofu, soft.
• 5 ounces of Mori-nu soft silken tofu provide inadequate amounts of Fiber
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein
• Both Mori-nu silken tofu, soft as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Energy in five ounces.