Comparing Nutrients in 100 calories Vitasoy USA Nasoya, Lite Silken Tofu VS Boiled Carrots

Weight per 100 calories

• Vitasoy USA Nasoya, Lite Silken Tofu: 233g
• Boiled Carrots: 286g

Vitasoy USA Nasoya, Lite Silken Tofu has 1.2 times more energy per 100g than Boiled Carrots. It has low energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 100 calories - Vitasoy USA Nasoya, Lite Silken Tofu or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Nasoya, Lite Silken Tofu	77%	23%	0%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Vitasoy USA Nasoya, Lite Silken Tofu	Boiled Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.56g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.47g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	NA	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	NA	1.46% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	18% 23.5g	130g per day for Men 19-50 years
Sugars	NA	13.6% 9.86g	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	1.4% 1.03g	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	% 1.14g	g per day for Men 19-50 years
Sucrose	NA	% 7.7g	g per day for Men 19-50 years
Fiber	NA	22.6% 8.57g	38g per day for Men 19-50 years
Protein	34% 19g	3.88% 2.17g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Nasoya, Lite Silken Tofu	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	25% 223μg	270% 2434μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	9.67% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.3% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	33.6% 0.44mg	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	NA	10% 40μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	234% 5.63μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	11.4% 10.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	59.3% 356IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	81.6% 12.2mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.6% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA Nasoya, Lite Silken Tofu	Boiled Carrots	Recommended Dietary Allowance
Calcium	92% 916mg	8.57% 85.7mg	1000mg per day for Men 19-50 years
Copper	NA	5.4% 0.049mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.4% 136μg	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	25.3% 2.02mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	NA	6.8% 28.6mg	420mg per day for Men 19-50 years
Manganese	NA	19.3% 0.44mg	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	67.4% 472mg	12.2% 85.7mg	700mg per day for Men 19-50 years
Potassium	NA	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	NA	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	12.2% 184mg	11% 166mg	1500mg per day for Men 19-50 years
Zinc	NA	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	5.64% 209g	6.96% 258g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Vitasoy USA Nasoya, Lite Silken Tofu vs Boiled Carrots:

• Vitasoy USA Nasoya, Lite Silken Tofu has more Vitamin B12, more Vitamin D and 4.2 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 10.9 times more Vitamin A than Vitasoy USA Nasoya, Lite Silken Tofu.

Comparing minerals per 100 calories for Vitasoy USA Nasoya, Lite Silken Tofu vs Boiled Carrots:

• Vitasoy USA Nasoya, Lite Silken Tofu has 10.7 times more Calcium, 2.1 times more Iron and 5.5 times more Phosphorus than Boiled and Drained Carrots.
• Both Vitasoy USA Nasoya, Lite Silken Tofu and Boiled and Drained Carrots have similar amounts of Sodium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Vitasoy USA Nasoya, Lite Silken Tofu has 5 times more Fat, 5.4 times more Saturated Fat and 8.8 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Carbohydrate than Vitasoy USA Nasoya, Lite Silken Tofu.
• Both Vitasoy USA Nasoya, Lite Silken Tofu and Boiled and Drained Carrots have similar amounts of Energy per 100 kcal.
• Both Vitasoy USA Nasoya, Lite Silken Tofu as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.