Comparing Nutrients in 500 calories Fried TofuVS Canned Carrots with Liquids and Salt

Weight per 500 calories

Fried Tofu

185g

Canned Carrots with Liquids and Salt

2174g

Fried Tofu has 11.7 times more energy per 100g than Canned Carrots with Liquids and Salt. It has high energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Fried Tofu

26%

62%

12%

Canned Carrots with Liquids and Salt

86%

500 kcal ▼

Macro Nutrients

Fried Tofuvs Canned Carrots with Liquids and 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

3.14%3.04g

37.4 gvs3.04 g

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

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17%5.4g

Saturated Fat

1.7%0.54g

5.4 gvs0.54 g

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

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156%2.5g

Omega 3

11%0.17g

2.5 gvs0.17 g

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

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109%18.6g

Omega 6

7.16%1.2g

18.6 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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12.6%16.4g

Carbohydrate

89.8%117g

16.4 gvs117 g

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

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6.95%5.04g

Sugars

73.8%53.5g

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

5.04 gvs53.5 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

103%39g

7.22 gvs39 g

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

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62.2%35g

Protein

22.5%12.6g

35 gvs12.6 g

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

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Vitamins

Fried Tofuvs Canned Carrots with Liquids and Salt

0.21%1.85μg

Vitamin A

1481%13326μg

RAE, retinol activity equivalents

1.85 μgvs13326 μg

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

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26.2%0.31mg

Vitamin B1

34.4%0.41mg

Thiamine

0.31 mgvs0.41 mg

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

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7.12%0.093mg

Vitamin B2

45%0.59mg

Riboflavin

0.093 mgvs0.59 mg

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

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1.16%0.19mg

Vitamin B3

57.2%9.15mg

Niacin, nicotinic acid, niacinamide

0.19 mgvs9.15 mg

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

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5.2%0.26mg

Vitamin B5

60.4%3.02mg

Pantothenic acid

0.26 mgvs3.02 mg

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

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14%0.18mg

Vitamin B6

187%2.43mg

Pyridoxine

0.18 mgvs2.43 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

43.5%174μg

Folates and Folic Acid

50 μgvs174 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

48.3%43.5mg

Ascorbic acid

0 mgvs43.5 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

106%16mg

Tocopherols and Tocotrienols

0.074 mgvs16 mg

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

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12%14.4μg

Vitamin K

178%213μg

Phytomenadione or phylloquinone

14.4 μgvs213 μg

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

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Minerals

Fried Tofuvs Canned Carrots with Liquids and Salt

69%689mg

Calcium

67.4%674mg

689 mgvs674 mg

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

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82%0.74mg

Copper

249%2.24mg

0.74 mgvs2.24 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

141%11.3mg

9 mgvs11.3 mg

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

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26.5%111mg

Magnesium

46.6%196mg

111 mgvs196 mg

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

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120%2.77mg

Manganese

425%9.8mg

2.77 mgvs9.8 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

62%435mg

531 mgvs435 mg

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

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7.95%270mg

Potassium

111%3761mg

270 mgvs3761 mg

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

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96%52.8μg

Selenium

16%8.7μg

52.8 μgvs8.7 μg

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

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1.98%29.6mg

Sodium

348%5217mg

29.6 mgvs5217 mg

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

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33.5%3.7mg

Zinc

57.3%6.3mg

3.7 mgvs6.3 mg

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

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2.53%94g

Water

54.6%2022g

94 gvs2022 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 Liquids and Salt:

Canned Carrots Solids and Liquids with Salt contain 7196.1 times more Vitamin A, 1.3 times more Vitamin B1, 6.3 times more Vitamin B2, 49.4 times more Vitamin B3, 11.7 times more Vitamin B5, 13.3 times more Vitamin B6, 3.5 times more Vitamin B9, more Vitamin C, 214.2 times more Vitamin E and 14.7 times more Vitamin K than Fried Tofu.
Both Fried Tofu as well as Canned Carrots Solids and Liquids 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 Liquids and Salt:

Fried Tofu has 1.2 times more Phosphorus and 6.1 times more Selenium than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 3 times more Copper, 1.3 times more Iron, 1.8 times more Magnesium, 3.5 times more Manganese, 13.9 times more Potassium, 176.1 times more Sodium, 1.7 times more Zinc and 21.6 times more Water than Fried Tofu.
Both Fried Tofu and Canned Carrots Solids and Liquids with Salt have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Fried Tofu has 12.3 times more Fat, 9.9 times more Saturated Fat, 14.3 times more Omega 3, 15.3 times more Omega 6 and 2.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 7.1 times more Carbohydrate, 10.6 times more Sugars and 5.4 times more Fiber than Fried Tofu.
Both Fried Tofu and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy per 500 kcal.
Both Fried Tofu as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Fried TofuVS OkaraCanned Carrots with Liquids and SaltVS OkaraFried TofuVS Canned Carrots with SaltCanned Carrots with Liquids and SaltVS Canned Carrots with Salt

Compare Foods

Comparing Nutrients in 500 calories Fried TofuVS Canned Carrots with Liquids and Salt

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: