Comparing Nutrients in 100 grams Canned Carrots with Salt VS Tofu Yogurt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Canned Carrots with Salt	Tofu Yogurt	Recommended Dietary Allowance
Energy	0.86% 25kcal	3.24% 94kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	7.25% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.26% 5.54g	12.3% 16g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	1.7% 1.24g	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	3.95% 1.5g	0.53% 0.2g	38g per day for Men 19-50 years
Protein	1.14% 0.64g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	62% 558μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	1.5% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	1.54% 0.02mg	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	2.25% 9μg	1.5% 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	3% 2.7mg	2.78% 2.5mg	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	4.93% 0.74mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Tofu Yogurt	Recommended Dietary Allowance
Calcium	2.5% 25mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	8.33% 0.075mg	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	8% 0.64mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	NA	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	3.43% 24mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	1.4% 47mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.1% 77.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Tofu Yogurt per 100 g

Compare the macro and micronutrient content in 100 g of Canned Carrots with Salt versus 100 g of Tofu Yogurt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Carrots with Salt vs Tofu Yogurt:

• 100 grams of Canned Carrots with Salt have 279 times more Vitamin A, 1.5 times more Vitamin B2, 2.3 times more Vitamin B3, 5.6 times more Vitamin B6, 1.5 times more Vitamin B9, 2.4 times more Vitamin E and 2.8 times more Vitamin K than Tofu Yogurt.
• While 100 g of Tofu yogurt contain 3.3 times more Vitamin B1 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Tofu Yogurt provide similar amounts of Vitamin C per 100 grams.
• 100 grams of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 100 grams of Tofu Yogurt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Drained Canned Carrots with Salt as well as Tofu yogurt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Carrots with Salt vs Tofu Yogurt:

• 100 grams of Canned Carrots with Salt have 1.4 times more Copper, 3.8 times more Potassium and 6.9 times more Sodium than Tofu Yogurt.
• While 100 g of Tofu yogurt contain 4.7 times more Calcium, 1.7 times more Iron, 5 times more Magnesium, 1.6 times more Phosphorus and 32.5 times more Selenium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Tofu Yogurt contain similar levels of Zinc and Water per 100 grams.
• 100 grams of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium
• 100 grams of Tofu Yogurt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Carrots with Salt have 2 times more Sugars and 7.5 times more Fiber than Tofu Yogurt.
• While 100 g of Tofu yogurt contain 3.8 times more Energy, 10.5 times more Omega 3, 11.4 times more Omega 6, 2.9 times more Carbohydrate and 5.5 times more Protein than Drained Canned Carrots with Salt.
• 100 grams of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• 100 grams of Tofu Yogurt provide inadequate amounts of Fiber