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

Macros Ratio

	Protein	Fat	Carbs
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Frozen Carrots	Recommended Dietary Allowance
Energy	5.34% 155kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	8.53% 8.28g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.57g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	12% 15.7g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	13% 9.45g	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	0.85% 0.62g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 8.04g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	32% 18g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.25% 0.2mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	14.5% 0.19mg	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	9.43% 37.7μg	4.96% 20μg	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	0.44% 0.4mg	5.5% 4.96mg	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	0.13% 0.02mg	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Frozen Carrots	Recommended Dietary Allowance
Calcium	40% 399mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	16.3% 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	40% 3.2mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	14.8% 0.34mg	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	34.3% 240mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	8.64% 294mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.6μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.45% 165g	4.83% 179g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) versus 7 oz of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Frozen Carrots:

• 7 ounces of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have 1.4 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.9 times more Vitamin B9 than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain more Vitamin A, 4.6 times more Vitamin B3, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6, 12.5 times more Vitamin C, 57 times more Vitamin E and 7.3 times more Vitamin K than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• 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 Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have 5.6 times more Calcium, 2.9 times more Copper, 3.7 times more Iron, 3.1 times more Magnesium, 3.7 times more Manganese, 3.7 times more Phosphorus, 14.1 times more Selenium and 2.5 times more Zinc than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 1.6 times more Potassium and 5.7 times more Sodium than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Frozen Carrots contain similar levels of Water per seven ounces.
• 7 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have 2.2 times more Energy, 9.1 times more Fat, 16.9 times more Saturated Fat, 9.8 times more Omega 3, 5.9 times more Omega 6 and 11.6 times more Protein than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 2.8 times more Carbohydrate, 7.9 times more Sugars and 3.7 times more Fiber than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein