Comparing Nutrients in 7 ounces Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	44%	48%	8%
Carrots	8%	5%	87%

Macro Nutrients

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Carrots	Recommended Dietary Allowance
Energy	6.3% 183kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.72g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	3.72% 1.2g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	NA	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.78% 3.6g	14.6% 19g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	13% 9.4g	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	1.5% 1.1g	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	% 1.17g	g per day for Men 19-50 years
Sucrose	NA	% 7.12g	g per day for Men 19-50 years
Fiber	5.22% 2g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	36% 20.2g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Carrots	Recommended Dietary Allowance
Vitamin A	NA	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.3% 0.99mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.7% 4.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	120% 2.88μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	13% 11.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	33.4% 200IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Carrots	Recommended Dietary Allowance
Calcium	49% 488mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	NA	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.35μg	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	39.7% 3.18mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	NA	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	NA	12.3% 0.28mg	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	36.6% 256mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	NA	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	NA	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	NA	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.4% 162g	4.74% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm vs Carrots:

• Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 7.6 times more Vitamin B2, 3.6 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw Carrots.

Comparing minerals per 7 ounces for Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm vs Carrots:

• Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 7.5 times more Calcium, 5.3 times more Iron and 3.7 times more Phosphorus than Raw Carrots.
• While Raw Carrots contain 9.9 times more Sodium than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm and Raw Carrots have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 2.2 times more Energy, 20.4 times more Fat, 18.8 times more Saturated Fat and 10.9 times more Protein than Raw Carrots.
• While Raw Carrots contain 5.3 times more Carbohydrate, 11.9 times more Sugars and 2.8 times more Fiber than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.