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Comparing Nutrients in 500 calories Mori-nu silken tofu, lite extra firmVS Carrots

Weight per 500 calories

Mori-nu silken tofu, lite extra firm
1316g
Carrots
1220g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Mori-nu silken tofu, lite extra firm or Carrots?

Macros Ratio

Protein Fat Carbs

Mori-nu silken tofu, lite extra firm
73%
16%
11%
Carrots
8%
5%
87%
500 kcal ▼

Macro Nutrients

Mori-nu silken tofu, lite extra firmvs Carrots
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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9.5%9.2g
Fat
3%2.93g
9.2 gvs2.93 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.77%1.53g
Saturated Fat
1.2%0.39g
1.53 gvs0.39 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
1.52%0.024g
NA gvs0.024 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
7.17%1.2g
NA gvs1.2 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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10%13g
Carbohydrate
90%117g
13 gvs117 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
7.62%5.53g
Sugars
79.7%58g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.53 gvs58 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
9.25%6.7g
≤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]
NA gvs6.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%7.2g
NA gvs7.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%43.8g
NA gvs43.8 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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0%0g
Fiber
90%34g
0 gvs34 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
164%92g
Protein
20.3%11.3g
92 gvs11.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Mori-nu silken tofu, lite extra firmvs Carrots
0%0μg
Vitamin A
1131%10183μg
RAE, retinol activity equivalents
0 μgvs10183 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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33%0.39mg
Vitamin B1
67%0.8mg
Thiamine
0.39 mgvs0.8 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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20.2%0.26mg
Vitamin B2
54.4%0.71mg
Riboflavin
0.26 mgvs0.71 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.05%1.45mg
Vitamin B3
75%12mg
Niacin, nicotinic acid, niacinamide
1.45 mgvs12 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
66.6%3.33mg
Pantothenic acid
NA mgvs3.33 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
0%0mg
Vitamin B6
129%1.7mg
Pyridoxine
0 mgvs1.7 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
90%27μg
Biotin
NA μgvs27 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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NA
Vitamin B9
58%232μg
Folates and Folic Acid
NA μgvs232 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
80%72mg
Ascorbic acid
0 mgvs72 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
53.7%8.05mg
Tocopherols and Tocotrienols
NA mgvs8.05 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
NA
Vitamin K
134%161μg
Phytomenadione or phylloquinone
NA μgvs161 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Mori-nu silken tofu, lite extra firmvs Carrots
56.6%566mg
Calcium
40.2%402mg
566 mgvs402 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
189%1.7mg
Copper
61%0.55mg
1.7 mgvs0.55 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
0.98%39μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs39 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
130%10.4mg
Iron
45.7%3.66mg
10.4 mgvs3.66 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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31.3%132mg
Magnesium
35%146mg
132 mgvs146 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
NA
Manganese
76%1.74mg
NA mgvs1.74 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
156%1092mg
Phosphorus
61%427mg
1092 mgvs427 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
22%750mg
Potassium
115%3902mg
750 mgvs3902 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
NA
Selenium
2.2%1.2μg
NA μgvs1.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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86%1289mg
Sodium
56%841mg
1289 mgvs841 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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31%3.42mg
Zinc
26.6%2.93mg
3.42 mgvs2.93 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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32.3%1196g
Water
29%1077g
1196 gvs1077 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 500 calories of Mori-nu silken tofu, lite extra firm vs Carrots:
Comparing minerals per 500 calories for Mori-nu silken tofu, lite extra firm vs Carrots:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Mori-nu silken tofu, lite extra firmVS Chocolate SoymilkCarrotsVS Chocolate SoymilkMori-nu silken tofu, lite extra firmVS Boiled CarrotsCarrotsVS Boiled Carrots
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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