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Comparing Nutrients in 300 calories Fried TofuVS Carrots

Weight per 300 calories

Fried Tofu
111g
Carrots
732g

Fried Tofu has 6.6 times more energy per 100g than Carrots. It has high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 300 calories - Fried Tofu or Carrots?

Macros Ratio

Protein Fat Carbs

Fried Tofu
26%
62%
12%
Carrots
8%
5%
87%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
23%22.4g
Fat
1.8%1.76g
22.4 gvs1.76 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
10%3.24g
Saturated Fat
0.73%0.23g
3.24 gvs0.23 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
93%1.5g
Omega 3
0.91%0.015g
1.5 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
65.6%11g
Omega 6
4.3%0.73g
11 gvs0.73 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
7.57%9.84g
Carbohydrate
54%70g
9.84 gvs70 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
4.17%3.02g
Sugars
48%34.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.02 gvs34.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
5.55%4.02g
≤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 gvs4.02 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
%4.3g
NA gvs4.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
%26.3g
NA gvs26.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
11.4%4.33g
Fiber
54%20.5g
4.33 gvs20.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
37.3%21g
Protein
12%6.8g
21 gvs6.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0.12%1.1μg
Vitamin A
679%6110μg
RAE, retinol activity equivalents
1.1 μgvs6110 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
15.7%0.19mg
Vitamin B1
40.2%0.48mg
Thiamine
0.19 mgvs0.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
4.27%0.056mg
Vitamin B2
32.6%0.42mg
Riboflavin
0.056 mgvs0.42 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
0.69%0.11mg
Vitamin B3
45%7.2mg
Niacin, nicotinic acid, niacinamide
0.11 mgvs7.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
3.1%0.16mg
Vitamin B5
40%2mg
Pantothenic acid
0.16 mgvs2 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
8.46%0.11mg
Vitamin B6
77.7%1mg
Pyridoxine
0.11 mgvs1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
54%16.2μg
Biotin
NA μgvs16.2 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
7.5%30μg
Vitamin B9
34.8%139μg
Folates and Folic Acid
30 μgvs139 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
48%43mg
Ascorbic acid
0 mgvs43 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
0.3%0.044mg
Vitamin E
32%4.83mg
Tocopherols and Tocotrienols
0.044 mgvs4.83 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
7.22%8.67μg
Vitamin K
80.5%97μg
Phytomenadione or phylloquinone
8.67 μgvs97 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Legumes rich in Vitamin K

Minerals

41.3%413mg
Calcium
24%241mg
413 mgvs241 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
49%0.44mg
Copper
36.6%0.33mg
0.44 mgvs0.33 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
0.59%23.4μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs23.4 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
67.6%5.4mg
Iron
27.4%2.2mg
5.4 mgvs2.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
16%66.7mg
Magnesium
21%88mg
66.7 mgvs88 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
72.2%1.66mg
Manganese
45.5%1.05mg
1.66 mgvs1.05 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
45.6%319mg
Phosphorus
36.6%256mg
319 mgvs256 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
4.77%162mg
Potassium
69%2341mg
162 mgvs2341 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
57.6%31.7μg
Selenium
1.33%0.73μg
31.7 μgvs0.73 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
1.2%17.8mg
Sodium
33.7%505mg
17.8 mgvs505 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
20%2.2mg
Zinc
16%1.76mg
2.2 mgvs1.76 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
1.5%56g
Water
17.5%646g
56 gvs646 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 300 calories of Fried Tofu vs Carrots:
Comparing minerals per 300 calories for Fried Tofu vs Carrots:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: