Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Mori-nu firm silken tofu

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Mori-nu firm silken tofu	45%	40%	15%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Mori-nu firm silken tofu	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	5.52% 5.36g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	2.5% 0.81g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	3.66% 4.76g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	3.48% 2.52g	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	9.4% 3.57g	0.52% 0.2g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Mori-nu firm silken tofu	Recommended Dietary Allowance
Vitamin A	135% 1216μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	3.06% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	1.68% 0.022mg	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	3.97% 16μg	NA	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	4.4% 3.97mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.66% 1.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Mori-nu firm silken tofu	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	44.8% 0.4mg	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	13% 1.03mg	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	NA	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	5.67% 39.7mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	5% 185g	4.7% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Mori-nu firm silken tofu per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Mori-nu firm silken tofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Mori-nu firm silken tofu:

• 7 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, 1.7 times more Vitamin B3, 10.2 times more Vitamin B6 and more Vitamin C than Mori-nu firm silken tofu.
• While 7 oz of Mori-nu silken tofu, firm contain 5.3 times more Vitamin B1 and 1.5 times more Vitamin B2 than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Mori-nu firm silken tofu have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6 and Vitamin C
• Both Canned Carrots Solids and Liquids with Salt as well as Mori-nu silken tofu, firm have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Mori-nu firm silken tofu:

• 7 ounces of Canned Carrots with Liquids and Salt have 6.7 times more Sodium than Mori-nu firm silken tofu.
• While 7 oz of Mori-nu silken tofu, firm contain 2 times more Copper, 2 times more Iron, 3 times more Magnesium, 4.5 times more Phosphorus and 2.1 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Mori-nu firm silken tofu contain similar levels of Calcium, Potassium and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Liquids and Salt have 2.2 times more Carbohydrate, 1.9 times more Sugars and 18 times more Fiber than Mori-nu firm silken tofu.
• While 7 oz of Mori-nu silken tofu, firm contain 2.7 times more Energy, 19.3 times more Fat and 11.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein
• 7 ounces of Mori-nu firm silken tofu provide inadequate amounts of Carbohydrate and Fiber