Comparing Nutrients in 7 ounces Boiled Carrots VS Fried Tofu, prepared with calcium sulfate

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Fried Tofu, prepared with calcium sulfate	26%	62%	12%

Macro Nutrients

	Boiled Carrots	Fried Tofu, prepared with calcium sulfate	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	18.5% 536kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	41.3% 40g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	167% 2.67g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	117% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	NA	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	0.99% 0.71g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 5.36g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	20.4% 7.74g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	66.7% 37.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Fried Tofu, prepared with calcium sulfate	Recommended Dietary Allowance
Vitamin A	188% 1691μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	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	6.95% 27.8μg	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	7.94% 7.14mg	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	13.6% 2.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Fried Tofu, prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	191% 1907mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	87.8% 0.79mg	0.9mg per day for Men 19-50 years
Fluoride	2.36% 94μg	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	8.43% 0.67mg	121% 9.66mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	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	8.5% 59.5mg	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	8.52% 290mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	103% 56.6μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	4.84% 179g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Fried Tofu, prepared with calcium sulfate per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Carrots versus 7 oz of Fried Tofu, prepared with calcium sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Fried Tofu, prepared with calcium sulfate:

• 7 ounces of Boiled Carrots have 6.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin C than Fried Tofu, prepared with calcium sulfate.
• While 7 oz of Fried Tofu, prepared with calcium sulfate contain 2.6 times more Vitamin B1 and 1.9 times more Vitamin B9 than Boiled and Drained Carrots.
• Both Boiled Carrots and Fried Tofu, prepared with calcium sulfate provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Fried Tofu, prepared with calcium sulfate have insufficient amounts of Vitamin B3 and Vitamin C
• Both Boiled and Drained Carrots as well as Fried Tofu, prepared with calcium sulfate have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Carrots vs Fried Tofu, prepared with calcium sulfate:

• 7 ounces of Boiled Carrots have 1.6 times more Potassium, 3.6 times more Sodium and 1.8 times more Water than Fried Tofu, prepared with calcium sulfate.
• While 7 oz of Fried Tofu, prepared with calcium sulfate contain 32 times more Calcium, 23.4 times more Copper, 14.3 times more Iron, 9.5 times more Magnesium, 9.6 times more Manganese, 9.6 times more Phosphorus, 40.7 times more Selenium and 10 times more Zinc than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Fried Tofu, prepared with calcium sulfate contain 7.7 times more Energy, 112.1 times more Fat, 97.3 times more Saturated Fat, 1346 times more Omega 3, 115.4 times more Omega 6, 1.3 times more Fiber and 24.8 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Fried Tofu, prepared with calcium sulfate offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein