Comparing Nutrients in 500 calories Tofu YogurtVS Canned Carrots with Liquids and Salt

Weight per 500 calories

Tofu Yogurt

532g

Canned Carrots with Liquids and Salt

2174g

Tofu Yogurt has 4.1 times more energy per 100g than Canned Carrots with Liquids and Salt. It has average 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 - Tofu Yogurt or Canned Carrots with Liquids and Salt?

Macros Ratio

Protein Fat Carbs

Tofu Yogurt

15%

17%

68%

Canned Carrots with Liquids and Salt

86%

500 kcal ▼

Macro Nutrients

Tofu Yogurtvs 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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9.87%9.57g

Fat

3.14%3.04g

9.57 gvs3.04 g

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

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4.3%1.38g

Saturated Fat

1.7%0.54g

1.38 gvs0.54 g

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

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38.6%0.62g

Omega 3

11%0.17g

0.62 gvs0.17 g

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

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28%4.8g

Omega 6

7.16%1.2g

4.8 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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65.3%85g

Carbohydrate

89.8%117g

85 gvs117 g

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

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9.1%6.6g

Sugars

73.8%53.5g

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

6.6 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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2.8%1.06g

Fiber

103%39g

1.06 gvs39 g

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

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33.2%18.6g

Protein

22.5%12.6g

18.6 gvs12.6 g

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

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Vitamins

Tofu Yogurtvs Canned Carrots with Liquids and Salt

1.2%10.6μg

Vitamin A

1481%13326μg

RAE, retinol activity equivalents

10.6 μgvs13326 μg

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

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26.6%0.32mg

Vitamin B1

34.4%0.41mg

Thiamine

0.32 mgvs0.41 mg

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

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8.2%0.11mg

Vitamin B2

45%0.59mg

Riboflavin

0.11 mgvs0.59 mg

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

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7.98%1.28mg

Vitamin B3

57.2%9.15mg

Niacin, nicotinic acid, niacinamide

1.28 mgvs9.15 mg

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

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Vitamin B5

60.4%3.02mg

Pantothenic acid

NA mgvs3.02 mg

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

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8.2%0.11mg

Vitamin B6

187%2.43mg

Pyridoxine

0.11 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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7.98%32μg

Vitamin B9

43.5%174μg

Folates and Folic Acid

32 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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14.8%13.3mg

Vitamin C

48.3%43.5mg

Ascorbic acid

13.3 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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11%1.65mg

Vitamin E

106%16mg

Tocopherols and Tocotrienols

1.65 mgvs16 mg

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

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15.5%18.6μg

Vitamin K

178%213μg

Phytomenadione or phylloquinone

18.6 μgvs213 μg

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

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Minerals

Tofu Yogurtvs Canned Carrots with Liquids and Salt

62.8%628mg

Calcium

67.4%674mg

628 mgvs674 mg

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

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44.3%0.4mg

Copper

249%2.24mg

0.4 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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70.5%5.64mg

Iron

141%11.3mg

5.64 mgvs11.3 mg

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

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50.7%213mg

Magnesium

46.6%196mg

213 mgvs196 mg

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

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Manganese

425%9.8mg

NA 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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29%202mg

Phosphorus

62%435mg

202 mgvs435 mg

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

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7.35%250mg

Potassium

111%3761mg

250 mgvs3761 mg

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

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126%69μg

Selenium

16%8.7μg

69 μgvs8.7 μg

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

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12.4%186mg

Sodium

348%5217mg

186 mgvs5217 mg

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

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15%1.65mg

Zinc

57.3%6.3mg

1.65 mgvs6.3 mg

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

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11%412g

Water

54.6%2022g

412 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 Tofu Yogurt vs Canned Carrots with Liquids and Salt:

Canned Carrots Solids and Liquids with Salt contain 1252.7 times more Vitamin A, 1.3 times more Vitamin B1, 5.5 times more Vitamin B2, 7.2 times more Vitamin B3, 22.9 times more Vitamin B6, 5.4 times more Vitamin B9, 3.3 times more Vitamin C, 9.6 times more Vitamin E and 11.4 times more Vitamin K than Tofu yogurt.
Both Tofu yogurt 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 Tofu Yogurt vs Canned Carrots with Liquids and Salt:

Tofu yogurt has 8 times more Selenium than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 5.6 times more Copper, 2 times more Iron, 2.2 times more Phosphorus, 15 times more Potassium, 28 times more Sodium, 3.8 times more Zinc and 4.9 times more Water than Tofu yogurt.
Both Tofu yogurt and Canned Carrots Solids and Liquids with Salt have similar amounts of Calcium and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Tofu yogurt has 3.1 times more Fat, 3.5 times more Omega 3, 3.9 times more Omega 6 and 1.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
While Canned Carrots Solids and Liquids with Salt contain 1.4 times more Carbohydrate, 8.1 times more Sugars and 36.8 times more Fiber than Tofu yogurt.
Both Tofu yogurt and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy per 500 kcal.
Both Tofu yogurt 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:

Tofu YogurtVS No Cholesterol Mayonnaise DressingCanned Carrots with Liquids and SaltVS No Cholesterol Mayonnaise DressingTofu YogurtVS Canned Carrots with SaltCanned Carrots with Liquids and SaltVS Canned Carrots with Salt

Compare Foods

Comparing Nutrients in 500 calories Tofu YogurtVS Canned Carrots with Liquids and Salt

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: