Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Fried Tofu

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Fried Tofu	26%	62%	12%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Fried Tofu	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	18.5% 536kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	41.3% 40g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	167% 2.67g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	117% 20g	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	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	7.45% 5.4g	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	20.4% 7.74g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	66.7% 37.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Fried Tofu	Recommended Dietary Allowance
Vitamin A	135% 1216μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	15% 0.2mg	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	13.4% 53.6μg	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	4.4% 3.97mg	0% 0mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Fried Tofu	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	74% 738mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	87.8% 0.79mg	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	121% 9.66mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	129% 2.97mg	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	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	8.52% 290mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	103% 56.6μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	5% 185g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Fried Tofu per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Fried 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 Fried Tofu:

• 7 ounces of Canned Carrots with Liquids and Salt have 613 times more Vitamin A, 4.2 times more Vitamin B3, more Vitamin C, 18.3 times more Vitamin E and 1.3 times more Vitamin K than Fried Tofu.
• While 7 oz of Fried Tofu contain 8.9 times more Vitamin B1, 1.9 times more Vitamin B2 and 3.4 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Fried Tofu provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Fried Tofu have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin E
• Both Canned Carrots Solids and Liquids with Salt as well as Fried Tofu 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 Fried Tofu:

• 7 ounces of Canned Carrots with Liquids and Salt have 15 times more Sodium and 1.8 times more Water than Fried Tofu.
• While 7 oz of Fried Tofu contain 12 times more Calcium, 3.9 times more Copper, 9.4 times more Iron, 6.7 times more Magnesium, 3.3 times more Manganese, 14.4 times more Phosphorus, 71.3 times more Selenium and 6.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Fried Tofu contain similar levels of Potassium 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 oz of Fried Tofu contain 11.7 times more Energy, 144.1 times more Fat, 116.7 times more Saturated Fat, 168.3 times more Omega 3, 179.4 times more Omega 6, 1.6 times more Carbohydrate, 2.2 times more Fiber and 32.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Fried Tofu offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein