Comparing Nutrients in 100 grams Mori-nu extra firm silken tofu VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Mori-nu extra firm silken tofu	54%	31%	15%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Mori-nu extra firm silken tofu	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	1.9% 55kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	NA	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	NA	0.33% 0.056g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.54% 2g	4.13% 5.37g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	3.4% 2.46g	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	0.26% 0.1g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	1.04% 0.58g	56g per day for Men 19-50 years

Vitamins

	Mori-nu extra firm silken tofu	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	68% 613μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	1.6% 0.019mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	2.08% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.47% 0.24mg	2.63% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.85% 0.011mg	8.6% 0.11mg	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	2% 8μg	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	2.22% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.87% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.17% 9.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mori-nu extra firm silken tofu	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	3.1% 31mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	11.4% 0.1mg	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	15% 1.2mg	6.5% 0.52mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	NA	19.6% 0.45mg	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	14.3% 100mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	4.53% 154mg	5.1% 173mg	3400mg per day for Men 19-50 years
Selenium	NA	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	4.2% 63mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	2.4% 88g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Mori-nu extra firm silken tofu VS Canned Carrots with Liquids and Salt per 100 g

Compare the macro and micronutrient content in 100 g of Mori-nu extra firm silken tofu versus 100 g of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Mori-nu extra firm silken tofu vs Canned Carrots with Liquids and Salt:

• 100 grams of Mori-nu extra firm silken tofu have 4.2 times more Vitamin B1 and 1.3 times more Vitamin B2 than Canned Carrots with Liquids and Salt.
• While 100 g of Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 1.8 times more Vitamin B3, 10.2 times more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, extra firm.
• 100 grams of Mori-nu extra firm silken tofu have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6 and Vitamin C
• 100 grams of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Mori-nu silken tofu, extra firm as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Mori-nu extra firm silken tofu vs Canned Carrots with Liquids and Salt:

• 100 grams of Mori-nu extra firm silken tofu have 1.9 times more Copper, 2.3 times more Iron, 3 times more Magnesium, 5 times more Phosphorus and 2.1 times more Zinc than Canned Carrots with Liquids and Salt.
• While 100 g of Canned Carrots Solids and Liquids with Salt contain 3.8 times more Sodium than Mori-nu silken tofu, extra firm.
• Both Mori-nu extra firm silken tofu and Canned Carrots with Liquids and Salt contain similar levels of Calcium, Potassium and Water per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Mori-nu extra firm silken tofu have 12.8 times more Protein than Canned Carrots with Liquids and Salt.
• While 100 g of Canned Carrots Solids and Liquids with Salt contain 2.7 times more Carbohydrate, 2.5 times more Sugars and 18 times more Fiber than Mori-nu silken tofu, extra firm.
• 100 grams of Mori-nu extra firm silken tofu provide inadequate amounts of Carbohydrate and Fiber
• 100 grams of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein
• Both Mori-nu silken tofu, extra firm as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Energy in 100 grams.