Comparing Nutrients in 7 ounces Fried Tofu VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Fried Tofu	26%	62%	12%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Fried Tofu	Frozen Carrots	Recommended Dietary Allowance
Energy	18.5% 536kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	41.3% 40g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	167% 2.67g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	117% 20g	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	13.5% 17.6g	12% 15.7g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	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	20.4% 7.74g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	66.7% 37.3g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Fried Tofu	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	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	13.4% 53.6μg	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% 0mg	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	0.53% 0.079mg	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Tofu	Frozen Carrots	Recommended Dietary Allowance
Calcium	74% 738mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	87.8% 0.79mg	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	121% 9.66mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	129% 2.97mg	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	81.4% 570mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	8.52% 290mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	103% 56.6μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	2.7% 100g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Fried Tofu VS Frozen Carrots per 7 oz

Compare the macro and micronutrient content in 7 oz of Fried Tofu 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 Fried Tofu vs Frozen Carrots:

• 7 ounces of Fried Tofu have 3.9 times more Vitamin B1, 1.4 times more Vitamin B2 and 2.7 times more Vitamin B9 than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 710 times more Vitamin A, 4.6 times more Vitamin B3, 1.3 times more Vitamin B5, more Vitamin C, 14.3 times more Vitamin E and 2.3 times more Vitamin K than Fried Tofu.
• Both Fried Tofu and Frozen Carrots provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Fried Tofu have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin E
• Both Fried Tofu as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Fried Tofu vs Frozen Carrots:

• 7 ounces of Fried Tofu have 10.3 times more Calcium, 5.4 times more Copper, 11.1 times more Iron, 5 times more Magnesium, 8.7 times more Manganese, 8.7 times more Phosphorus, 40.7 times more Selenium and 6 times more Zinc than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 1.6 times more Potassium, 4.3 times more Sodium and 1.8 times more Water than Fried Tofu.
• 7 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fried Tofu have 7.5 times more Energy, 43.9 times more Fat, 62.1 times more Saturated Fat, 79.2 times more Omega 3, 40.7 times more Omega 6 and 24.1 times more Protein than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 1.8 times more Sugars than Fried Tofu.
• Both Fried Tofu and Frozen Carrots offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein