Comparing Nutrients in 500 calories Fried TofuVS Boiled Carrots

Weight per 500 calories

Fried Tofu

185g

Boiled Carrots

1429g

Fried Tofu has 7.7 times more energy per 100g than Boiled Carrots. It has high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 500 calories - Fried Tofu or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

Fried Tofu

26%

62%

12%

Boiled Carrots

88%

500 kcal ▼

Macro Nutrients

Fried Tofuvs Boiled Carrots

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

2.65%2.57g

37.4 gvs2.57 g

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

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17%5.4g

Saturated Fat

1.34%0.43g

5.4 gvs0.43 g

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

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156%2.5g

Omega 3

0.89%0.014g

2.5 gvs0.014 g

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

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109%18.6g

Omega 6

7.3%1.24g

18.6 gvs1.24 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

90%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

68%49.3g

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

5.04 gvs49.3 g

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

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Fructose

7.1%5.14g

≤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 gvs5.14 g

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

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Glucose

%5.7g

NA gvs5.7 g

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

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Sucrose

%38.6g

NA gvs38.6 g

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

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19%7.22g

Fiber

113%43g

7.22 gvs43 g

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

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62.2%35g

Protein

19.4%11g

35 gvs11 g

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

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Vitamins

Fried Tofuvs Boiled Carrots

0.21%1.85μg

Vitamin A

1352%12171μg

RAE, retinol activity equivalents

1.85 μgvs12171 μg

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

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26.2%0.31mg

Vitamin B1

78.6%0.94mg

Thiamine

0.31 mgvs0.94 mg

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

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7.12%0.093mg

Vitamin B2

48.4%0.63mg

Riboflavin

0.093 mgvs0.63 mg

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

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1.16%0.19mg

Vitamin B3

57.6%9.2mg

Niacin, nicotinic acid, niacinamide

0.19 mgvs9.2 mg

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

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5.2%0.26mg

Vitamin B5

66.3%3.3mg

Pantothenic acid

0.26 mgvs3.3 mg

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

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14%0.18mg

Vitamin B6

168%2.2mg

Pyridoxine

0.18 mgvs2.2 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

50%200μg

Folates and Folic Acid

50 μgvs200 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

57%51.4mg

Ascorbic acid

0 mgvs51.4 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

98%14.7mg

Tocopherols and Tocotrienols

0.074 mgvs14.7 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 Boiled Carrots

69%689mg

Calcium

43%429mg

689 mgvs429 mg

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

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82%0.74mg

Copper

27%0.24mg

0.74 mgvs0.24 mg

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

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Fluoride

17%679μg

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

NA μgvs679 μg

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

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113%9mg

Iron

60.7%4.86mg

9 mgvs4.86 mg

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

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26.5%111mg

Magnesium

34%143mg

111 mgvs143 mg

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

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120%2.77mg

Manganese

96%2.2mg

2.77 mgvs2.2 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

61.2%429mg

531 mgvs429 mg

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

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7.95%270mg

Potassium

99%3357mg

270 mgvs3357 mg

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

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96%52.8μg

Selenium

18%10μg

52.8 μgvs10 μg

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

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1.98%29.6mg

Sodium

55.2%829mg

29.6 mgvs829 mg

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

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33.5%3.7mg

Zinc

26%2.86mg

3.7 mgvs2.86 mg

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

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2.53%94g

Water

35%1288g

94 gvs1288 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 Boiled Carrots:

Boiled and Drained Carrots contain 6572.6 times more Vitamin A, 3 times more Vitamin B1, 6.8 times more Vitamin B2, 49.8 times more Vitamin B3, 12.8 times more Vitamin B5, 11.9 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin C, 198.6 times more Vitamin E and 13.5 times more Vitamin K than Fried Tofu.
Both Fried Tofu as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Fried Tofu vs Boiled Carrots:

Fried Tofu has 1.6 times more Calcium, 3 times more Copper, 1.9 times more Iron, 1.3 times more Manganese, 1.2 times more Phosphorus, 5.3 times more Selenium and 1.3 times more Zinc than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 1.3 times more Magnesium, 12.4 times more Potassium, 28 times more Sodium and 13.8 times more Water than Fried Tofu.

Comparison of macro-nutrients per 500 calories:

Fried Tofu has 14.5 times more Fat, 12.6 times more Saturated Fat, 174.5 times more Omega 3, 15 times more Omega 6 and 3.2 times more Protein than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 7.2 times more Carbohydrate, 9.8 times more Sugars and 5.9 times more Fiber than Fried Tofu.
Both Fried Tofu and Boiled and Drained Carrots have similar amounts of Energy per 500 kcal.
Both Fried Tofu as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Fried TofuVS OkaraBoiled CarrotsVS OkaraFried TofuVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 500 calories Fried TofuVS Boiled Carrots

Weight per 500 calories

Which food has more nutrients per 500 calories - Fried Tofu or Boiled Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: