Comparing Nutrients in 500 calories Fried TofuVS Canned Carrots with Salt

Weight per 500 calories

Fried Tofu

185g

Canned Carrots with Salt

2000g

Fried Tofu has 10.8 times more energy per 100g than Canned Carrots with Salt. It has high energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Which food has more nutrients per 500 calories - Fried Tofu or Canned Carrots with Salt?

Macros Ratio

Protein Fat Carbs

Fried Tofu

26%

62%

12%

Canned Carrots with Salt

10%

84%

500 kcal ▼

Macro Nutrients

Fried Tofuvs Canned Carrots with Salt

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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38.5%37.4g

Fat

3.9%3.8g

37.4 gvs3.8 g

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

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17%5.4g

Saturated Fat

2.25%0.72g

5.4 gvs0.72 g

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

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156%2.5g

Omega 3

13.8%0.22g

2.5 gvs0.22 g

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

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109%18.6g

Omega 6

9.3%1.58g

18.6 gvs1.58 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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12.6%16.4g

Carbohydrate

85.2%111g

16.4 gvs111 g

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

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6.95%5.04g

Sugars

68.4%49.6g

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

5.04 gvs49.6 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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19%7.22g

Fiber

79%30g

7.22 gvs30 g

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

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62.2%35g

Protein

23%13g

35 gvs13 g

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

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Vitamins

Fried Tofuvs Canned Carrots with Salt

0.21%1.85μg

Vitamin A

1240%11160μg

RAE, retinol activity equivalents

1.85 μgvs11160 μg

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

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26.2%0.31mg

Vitamin B1

30%0.36mg

Thiamine

0.31 mgvs0.36 mg

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

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7.12%0.093mg

Vitamin B2

46%0.6mg

Riboflavin

0.093 mgvs0.6 mg

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

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1.16%0.19mg

Vitamin B3

69%11mg

Niacin, nicotinic acid, niacinamide

0.19 mgvs11 mg

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

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5.2%0.26mg

Vitamin B5

54%2.7mg

Pantothenic acid

0.26 mgvs2.7 mg

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

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14%0.18mg

Vitamin B6

172%2.24mg

Pyridoxine

0.18 mgvs2.24 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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12.5%50μg

Vitamin B9

45%180μg

Folates and Folic Acid

50 μgvs180 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

60%54mg

Ascorbic acid

0 mgvs54 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.49%0.074mg

Vitamin E

99%15mg

Tocopherols and Tocotrienols

0.074 mgvs15 mg

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

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12%14.4μg

Vitamin K

163%196μg

Phytomenadione or phylloquinone

14.4 μgvs196 μg

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

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Minerals

Fried Tofuvs Canned Carrots with Salt

69%689mg

Calcium

50%500mg

689 mgvs500 mg

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

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82%0.74mg

Copper

231%2.08mg

0.74 mgvs2.08 mg

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

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Fluoride

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

NA μgvsNA μg

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

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113%9mg

Iron

160%13mg

9 mgvs13 mg

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

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26.5%111mg

Magnesium

38%160mg

111 mgvs160 mg

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

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120%2.77mg

Manganese

391%9mg

2.77 mgvs9 mg

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

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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 .

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76%531mg

Phosphorus

68.6%480mg

531 mgvs480 mg

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

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7.95%270mg

Potassium

105%3580mg

270 mgvs3580 mg

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

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96%52.8μg

Selenium

14.5%8μg

52.8 μgvs8 μg

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

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1.98%29.6mg

Sodium

323%4840mg

29.6 mgvs4840 mg

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

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33.5%3.7mg

Zinc

47.3%5.2mg

3.7 mgvs5.2 mg

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

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2.53%94g

Water

50.2%1859g

94 gvs1859 g

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

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Lets compare vitamin content per 500 calories of Fried Tofu vs Canned Carrots with Salt:

Drained Canned Carrots with Salt contain 6026.4 times more Vitamin A, 6.5 times more Vitamin B2, 59.6 times more Vitamin B3, 10.4 times more Vitamin B5, 12.2 times more Vitamin B6, 3.6 times more Vitamin B9, more Vitamin C, 199.8 times more Vitamin E and 13.6 times more Vitamin K than Fried Tofu.
Both Fried Tofu and Drained Canned Carrots with Salt have similar amounts of Vitamin B1 per 500 kcal.
Both Fried Tofu as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Fried Tofu vs Canned Carrots with Salt:

Fried Tofu has 1.4 times more Calcium and 6.6 times more Selenium than Drained Canned Carrots with Salt.
While Drained Canned Carrots with Salt contain 2.8 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 3.3 times more Manganese, 13.2 times more Potassium, 163.4 times more Sodium, 1.4 times more Zinc and 19.9 times more Water than Fried Tofu.
Both Fried Tofu and Drained Canned Carrots with Salt have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Fried Tofu has 9.8 times more Fat, 7.5 times more Saturated Fat, 11.3 times more Omega 3, 11.8 times more Omega 6 and 2.7 times more Protein than Drained Canned Carrots with Salt.
While Drained Canned Carrots with Salt contain 6.8 times more Carbohydrate, 9.8 times more Sugars and 4.2 times more Fiber than Fried Tofu.
Both Fried Tofu and Drained Canned Carrots with Salt have similar amounts of Energy per 500 kcal.
Both Fried Tofu as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Fried TofuVS OkaraCanned Carrots with SaltVS OkaraFried TofuVS Frozen CarrotsCanned Carrots with SaltVS Frozen Carrots

Compare Foods

Comparing Nutrients in 500 calories Fried TofuVS Canned Carrots with Salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Fried Tofu or Canned Carrots with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: