Comparing Nutrients in 300 calories Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Carrots

Weight per 300 calories

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

492g

Carrots

732g

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 1.5 times more energy per 100g than Carrots. It has low energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 300 calories - Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) or Carrots?

Macros Ratio

Protein Fat Carbs

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

43%

50%

Carrots

87%

300 kcal ▼

Macro Nutrients

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)vs Carrots

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

18.7%18g

Fat

1.8%1.76g

18 gvs1.76 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat

8.2%2.62g

Saturated Fat

0.73%0.23g

2.62 gvs0.23 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat

75.6%1.2g

Omega 3

0.91%0.015g

1.2 gvs0.015 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3

53%9.02g

Omega 6

4.3%0.73g

9.02 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

4.46%5.8g

Carbohydrate

54%70g

5.8 gvs70 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate

4.75%3.44g

Sugars

48%34.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

3.44 gvs34.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars

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

Glucose

%4.3g

NA gvs4.3 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose

Sucrose

%26.3g

NA gvs26.3 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose

2.6%0.98g

Fiber

54%20.5g

0.98 gvs20.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber

63%35.3g

Protein

12%6.8g

35.3 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

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)vs Carrots

0%0μg

Vitamin A

679%6110μg

RAE, retinol activity equivalents

0 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

19.3%0.23mg

Vitamin B1

40.2%0.48mg

Thiamine

0.23 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

14%0.18mg

Vitamin B2

32.6%0.42mg

Riboflavin

0.18 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

16.4%2.63mg

Vitamin B3

45%7.2mg

Niacin, nicotinic acid, niacinamide

2.63 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

5%0.25mg

Vitamin B5

40%2mg

Pantothenic acid

0.25 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

19.7%0.26mg

Vitamin B6

77.7%1mg

Pyridoxine

0.26 mgvs1 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6

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

54%216μg

Vitamin B9

34.8%139μg

Folates and Folic Acid

216 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

1.1%0.98mg

Vitamin C

48%43mg

Ascorbic acid

0.98 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

0.33%0.049mg

Vitamin E

32%4.83mg

Tocopherols and Tocotrienols

0.049 mgvs4.83 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E

8.2%9.84μg

Vitamin K

80.5%97μg

Phytomenadione or phylloquinone

9.84 μgvs97 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Legumes rich in Vitamin K

Minerals

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)vs Carrots

54.6%546mg

Calcium

24%241mg

546 mgvs241 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium

85.8%0.77mg

Copper

36.6%0.33mg

0.77 mgvs0.33 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper

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

68.2%5.46mg

Iron

27.4%2.2mg

5.46 mgvs2.2 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron

31.6%133mg

Magnesium

21%88mg

133 mgvs88 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium

83%1.9mg

Manganese

45.5%1.05mg

1.9 mgvs1.05 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese

Molybdenum

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

64.6%452mg

Phosphorus

36.6%256mg

452 mgvs256 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus

17.4%590mg

Potassium

69%2341mg

590 mgvs2341 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium

79.6%43.8μg

Selenium

1.33%0.73μg

43.8 μgvs0.73 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium

2.62%39.3mg

Sodium

33.7%505mg

39.3 mgvs505 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium

28.6%3.15mg

Zinc

16%1.76mg

3.15 mgvs1.76 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc

11.6%429g

Water

17.5%646g

429 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 Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Carrots:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 1.6 times more Vitamin B9 than Raw Carrots.
While Raw Carrots contain more Vitamin A, 2.1 times more Vitamin B1, 2.3 times more Vitamin B2, 2.7 times more Vitamin B3, 8 times more Vitamin B5, 3.9 times more Vitamin B6, 43.9 times more Vitamin C, 98.2 times more Vitamin E and 9.8 times more Vitamin K than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Carrots:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 2.3 times more Calcium, 2.3 times more Copper, 2.5 times more Iron, 1.5 times more Magnesium, 1.8 times more Manganese, 1.8 times more Phosphorus, 59.8 times more Selenium and 1.8 times more Zinc than Raw Carrots.
While Raw Carrots contain 4 times more Potassium, 12.8 times more Sodium and 1.5 times more Water than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).

Comparison of macro-nutrients per 300 calories:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 10.3 times more Fat, 11.2 times more Saturated Fat, 82.7 times more Omega 3, 12.3 times more Omega 6 and 5.2 times more Protein than Raw Carrots.
While Raw Carrots contain 12.1 times more Carbohydrate, 10.1 times more Sugars and 20.8 times more Fiber than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Raw Carrots have similar amounts of Energy per 300 kcal.
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS KoyadofuCarrotsVS KoyadofuTofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 300 calories Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Carrots

Weight per 300 calories

Which food has more nutrients per 300 calories - Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) or Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: