Comparing Nutrients in 5 ounces Tofu Yogurt VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Tofu Yogurt	15%	17%	68%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Tofu Yogurt	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	4.6% 133kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	2.63% 2.55g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.28g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.4% 22.6g	6.04% 7.85g	130g per day for Men 19-50 years
Sugars	2.42% 1.76g	4.85% 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	0.75% 0.28g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	1.6% 0.91g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	88% 791μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.13% 0.34mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	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	2.13% 8.5μg	3.2% 12.8μg	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	4.25% 3.83mg	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	2.93% 0.44mg	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	16.7% 167mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	16.4% 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	18.8% 1.5mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	2.7% 11.3mg	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	7.7% 54mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	1.96% 66.6mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	33.5% 18.4μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	2.97% 110g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu Yogurt VS Canned Carrots with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Tofu Yogurt versus 5 oz of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tofu Yogurt vs Canned Carrots with Salt:

• 5 ounces of Tofu Yogurt have 3.3 times more Vitamin B1 than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 279 times more Vitamin A, 1.5 times more Vitamin B2, 2.3 times more Vitamin B3, 5.6 times more Vitamin B6, 1.5 times more Vitamin B9, 2.4 times more Vitamin E and 2.8 times more Vitamin K than Tofu yogurt.
• Both Tofu Yogurt and Canned Carrots with Salt provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Tofu Yogurt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Tofu yogurt as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tofu Yogurt vs Canned Carrots with Salt:

• 5 ounces of Tofu Yogurt have 4.7 times more Calcium, 1.7 times more Iron, 5 times more Magnesium, 1.6 times more Phosphorus and 32.5 times more Selenium than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 1.4 times more Copper, 3.8 times more Potassium and 6.9 times more Sodium than Tofu yogurt.
• Both Tofu Yogurt and Canned Carrots with Salt contain similar levels of Zinc and Water per five ounces.
• 5 ounces of Tofu Yogurt lack sufficient amounts of Potassium
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tofu Yogurt have 3.8 times more Energy, 10.5 times more Omega 3, 11.4 times more Omega 6, 2.9 times more Carbohydrate and 5.5 times more Protein than Canned Carrots with Salt.
• While 5 oz of Drained Canned Carrots with Salt contain 2 times more Sugars and 7.5 times more Fiber than Tofu yogurt.
• 5 ounces of Tofu Yogurt provide inadequate amounts of Fiber
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein