Comparing Nutrients in 5 ounces Fried Tofu VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Fried Tofu	26%	62%	12%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Fried Tofu	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	13% 383kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	29.5% 28.6g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	13% 4.14g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	119% 1.9g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	83.7% 14.2g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.66% 12.6g	8.43% 11g	130g per day for Men 19-50 years
Sugars	5.3% 3.86g	7.98% 5.8g	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	0.55% 0.4g	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	% 0.51g	g per day for Men 19-50 years
Sucrose	NA	% 4.88g	g per day for Men 19-50 years
Fiber	14.5% 5.53g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	47.6% 26.7g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Fried Tofu	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	133% 1199μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.89% 0.14mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	4.93% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.8% 0.14mg	9.16% 0.12mg	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	9.57% 38.3μg	3.9% 15.6μg	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	3.62% 3.26mg	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	0.38% 0.057mg	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.2% 11μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Tofu	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	52.7% 527mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	62.7% 0.56mg	13% 0.12mg	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	86.3% 6.9mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	10.3% 0.24mg	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	58% 407mg	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	73.5% 40.4μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.82mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	1.94% 71.6g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Fried Tofu VS Cooked Frozen Carrots per 5 oz

Compare the macro and micronutrient content in 5 oz of Fried Tofu versus 5 oz of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Fried Tofu vs Cooked Frozen Carrots:

• 5 ounces of Fried Tofu have 5.7 times more Vitamin B1, 1.4 times more Vitamin B2 and 2.5 times more Vitamin B9 than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 846 times more Vitamin A, 4.2 times more Vitamin B3, more Vitamin C, 25.3 times more Vitamin E and 1.7 times more Vitamin K than Fried Tofu.
• Both Fried Tofu and Cooked Frozen Carrots provide similar amounts of Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Fried Tofu have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin E
• Both Fried Tofu as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Fried Tofu have 10.6 times more Calcium, 4.9 times more Copper, 9.2 times more Iron, 5.5 times more Magnesium, 9 times more Manganese, 9.3 times more Phosphorus, 47.5 times more Selenium and 5.7 times more Zinc than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 1.3 times more Potassium, 3.7 times more Sodium and 1.8 times more Water than Fried Tofu.
• 5 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fried Tofu have 7.3 times more Energy, 29.7 times more Fat, 24.3 times more Saturated Fat, 30.6 times more Omega 3, 34.8 times more Omega 6 and 32.4 times more Protein than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 1.5 times more Sugars than Fried Tofu.
• Both Fried Tofu and Cooked Frozen Carrots offer comparable quantities of Carbohydrate and Fiber per five ounces.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein