Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	8.53% 8.28g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	4.9% 1.57g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	17% 2.9g	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	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	1.64% 1.2g	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	4.7% 1.8g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	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	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	11% 0.14mg	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	9.43% 37.7μg	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	0.44% 0.4mg	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	9.66% 1.45mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	40% 399mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	47% 0.42mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	54% 1.24mg	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	5.67% 39.7mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	8.64% 294mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	35.7% 19.6μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	5% 185g	4.45% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) 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 Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 7 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, 4.2 times more Vitamin B3, 1.3 times more Vitamin B5, 1.6 times more Vitamin B6, 10 times more Vitamin C, 73 times more Vitamin E and 4.1 times more Vitamin K than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 7 oz of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 3.2 times more Vitamin B1, 2.3 times more Vitamin B2 and 2.4 times more Vitamin B9 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 Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 7 ounces of Canned Carrots with Liquids and Salt have 20 times more Sodium than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 7 oz of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 6.5 times more Calcium, 2.1 times more Copper, 3.1 times more Iron, 4.1 times more Magnesium, 1.4 times more Manganese, 6.1 times more Phosphorus, 24.8 times more Selenium and 2.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.9 times more Carbohydrate, 4.1 times more Sugars and 2 times more Fiber than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 7 oz of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 3.4 times more Energy, 29.8 times more Fat, 31.7 times more Saturated Fat, 20.9 times more Omega 3, 26.2 times more Omega 6 and 15.6 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, Omega 3, Omega 6 and Protein