Comparing Nutrients in 500 calories CarrotsVS Tofu, extra firm, prepared with nigari

Weight per 500 calories

Carrots

1220g

Tofu, extra firm, prepared with nigari

602g

Tofu, extra firm, prepared with nigari has 2 times more energy per unit of mass than Raw Carrots, which is average in comparison to other foods. Carrots having low energy density.

Which food has more nutrients per 500 calories - Carrots or Tofu, extra firm, prepared with nigari?

Macros Ratio

Protein Fat Carbs

Carrots

87%

Tofu, extra firm, prepared with nigari

43%

51%

500 kcal ▼

Macro Nutrients

Carrotsvs Tofu, extra firm, prepared with nigari

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

3%2.93g

Fat

32.7%31.7g

2.93 gvs31.7 g

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

Find Vegetables rich in Fat

1.2%0.39g

Saturated Fat

17.3%5.54g

0.39 gvs5.54 g

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

Find Vegetables rich in Saturated Fat

1.52%0.024g

Omega 3

98%1.57g

0.024 gvs1.57 g

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

Find Vegetables rich in Omega 3

7.17%1.2g

Omega 6

84.5%14.4g

1.2 gvs14.4 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables 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 Vegetables rich in Cholesterol

90%117g

Carbohydrate

5.47%7.1g

117 gvs7.1 g

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

Find Vegetables rich in Carbohydrate

79.7%58g

Sugars

5.9%4.28g

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

58 gvs4.28 g

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

Find Vegetables rich in Sugars

9.25%6.7g

Fructose

≤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]

6.7 gvsNA g

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

Find Vegetables rich in Fructose

%7.2g

Glucose

7.2 gvsNA g

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

Find Vegetables rich in Glucose

%43.8g

Sucrose

43.8 gvsNA g

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

Find Vegetables rich in Sucrose

90%34g

Fiber

16%6.02g

34 gvs6.02 g

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

Find Vegetables rich in Fiber

20.3%11.3g

Protein

107%60g

11.3 gvs60 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Carrotsvs Tofu, extra firm, prepared with nigari

1131%10183μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

10183 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

67%0.8mg

Vitamin B1

24%0.29mg

Thiamine

0.8 mgvs0.29 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

54.4%0.71mg

Vitamin B2

22.2%0.29mg

Riboflavin

0.71 mgvs0.29 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

75%12mg

Vitamin B3

9.07%1.45mg

Niacin, nicotinic acid, niacinamide

12 mgvs1.45 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

66.6%3.33mg

Vitamin B5

102%5.1mg

Pantothenic acid

3.33 mgvs5.1 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

129%1.7mg

Vitamin B6

38.5%0.5mg

Pyridoxine

1.7 mgvs0.5 mg

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

Find Vegetables rich in Vitamin B6

90%27μg

Vitamin B7

Biotin

27 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

58%232μg

Vitamin B9

13.6%54.2μg

Folates and Folic Acid

232 μgvs54.2 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables 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 Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

80%72mg

Vitamin C

0%0mg

Ascorbic acid

72 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables 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 Vegetables rich in Vitamin D Buy Vegan Vitamin D

53.7%8.05mg

Vitamin E

0.4%0.06mg

Tocopherols and Tocotrienols

8.05 mgvs0.06 mg

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

Find Vegetables rich in Vitamin E

134%161μg

Vitamin K

14%17μg

Phytomenadione or phylloquinone

161 μgvs17 μg

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

Find Vegetables rich in Vitamin K

Minerals

Carrotsvs Tofu, extra firm, prepared with nigari

40.2%402mg

Calcium

170%1699mg

402 mgvs1699 mg

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

Find Vegetables rich in Calcium

61%0.55mg

Copper

134%1.2mg

0.55 mgvs1.2 mg

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

Find Vegetables rich in Copper

0.98%39μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

39 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride

45.7%3.66mg

Iron

154%12.3mg

3.66 mgvs12.3 mg

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

Find Vegetables rich in Iron

35%146mg

Magnesium

50.2%211mg

146 mgvs211 mg

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

Find Vegetables rich in Magnesium

76%1.74mg

Manganese

174%4mg

1.74 mgvs4 mg

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

Find Vegetables 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 Vegetables rich in Molybdenum

61%427mg

Phosphorus

96%669mg

427 mgvs669 mg

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

Find Vegetables rich in Phosphorus

115%3902mg

Potassium

23%783mg

3902 mgvs783 mg

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

Find Vegetables rich in Potassium

2.2%1.2μg

Selenium

142%78.3μg

1.2 μgvs78.3 μg

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

Find Vegetables rich in Selenium

56%841mg

Sodium

1.6%24mg

841 mgvs24 mg

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

Find Vegetables rich in Sodium

26.6%2.93mg

Zinc

58.6%6.45mg

2.93 mgvs6.45 mg

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

Find Vegetables rich in Zinc

29%1077g

Water

13.4%496g

1077 gvs496 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 500 calories of Carrots vs Tofu, extra firm, prepared with nigari:

Raw Carrots have more Vitamin A, 2.8 times more Vitamin B1, 2.4 times more Vitamin B2, 8.3 times more Vitamin B3, 3.4 times more Vitamin B6, 4.3 times more Vitamin B9, more Vitamin C, 133.6 times more Vitamin E and 9.5 times more Vitamin K than Tofu, extra firm, prepared with nigari.
While Tofu, extra firm, prepared with nigari contains 1.5 times more Vitamin B5 than Raw Carrots.
Both Raw Carrots as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Carrots vs Tofu, extra firm, prepared with nigari:

Raw Carrots have 5 times more Potassium, 34.9 times more Sodium and 2.2 times more Water than Tofu, extra firm, prepared with nigari.
While Tofu, extra firm, prepared with nigari contains 4.2 times more Calcium, 2.2 times more Copper, 3.4 times more Iron, 1.4 times more Magnesium, 2.3 times more Manganese, 1.6 times more Phosphorus, 64.2 times more Selenium and 2.2 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 500 calories:

Raw Carrots have 16.4 times more Carbohydrate, 13.5 times more Sugars and 5.7 times more Fiber than Tofu, extra firm, prepared with nigari.
While Tofu, extra firm, prepared with nigari contains 10.8 times more Fat, 14.2 times more Saturated Fat, 64.5 times more Omega 3, 11.8 times more Omega 6 and 5.3 times more Protein than Raw Carrots.
Both Raw Carrots and Tofu, extra firm, prepared with nigari have similar amounts of Energy per 500 kcal.
Both Raw Carrots as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

CarrotsVS Boiled CarrotsTofu, extra firm, prepared with nigariVS Boiled CarrotsCarrotsVS Hard Tofu, prepared with nigariTofu, extra firm, prepared with nigariVS Hard Tofu, prepared with nigari

Compare Foods

Comparing Nutrients in 500 calories CarrotsVS Tofu, extra firm, prepared with nigari

Weight per 500 calories

Which food has more nutrients per 500 calories - Carrots or Tofu, extra firm, prepared with nigari?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: