Comparing Nutrients in 500 calories Tofu YogurtVS Carrots

Weight per 500 calories

Tofu Yogurt

532g

Carrots

1220g

Tofu Yogurt has 2.3 times more energy per 100g than Carrots. It has average energy density when compared to other foods. Raw Carrots having low energy density.

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

Macros Ratio

Protein Fat Carbs

Tofu Yogurt

15%

17%

68%

Carrots

87%

500 kcal ▼

Macro Nutrients

Tofu Yogurtvs 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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9.87%9.57g

Fat

3%2.93g

9.57 gvs2.93 g

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

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4.3%1.38g

Saturated Fat

1.2%0.39g

1.38 gvs0.39 g

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

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38.6%0.62g

Omega 3

1.52%0.024g

0.62 gvs0.024 g

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

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28%4.8g

Omega 6

7.17%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

90%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

79.7%58g

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

6.6 gvs58 g

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

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Fructose

9.25%6.7g

≤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 gvs6.7 g

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

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Glucose

%7.2g

NA gvs7.2 g

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

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Sucrose

%43.8g

NA gvs43.8 g

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

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2.8%1.06g

Fiber

90%34g

1.06 gvs34 g

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

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33.2%18.6g

Protein

20.3%11.3g

18.6 gvs11.3 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Tofu Yogurtvs Carrots

1.2%10.6μg

Vitamin A

1131%10183μg

RAE, retinol activity equivalents

10.6 μgvs10183 μg

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

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26.6%0.32mg

Vitamin B1

67%0.8mg

Thiamine

0.32 mgvs0.8 mg

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

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8.2%0.11mg

Vitamin B2

54.4%0.71mg

Riboflavin

0.11 mgvs0.71 mg

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

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7.98%1.28mg

Vitamin B3

75%12mg

Niacin, nicotinic acid, niacinamide

1.28 mgvs12 mg

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

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Vitamin B5

66.6%3.33mg

Pantothenic acid

NA mgvs3.33 mg

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

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8.2%0.11mg

Vitamin B6

129%1.7mg

Pyridoxine

0.11 mgvs1.7 mg

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

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Vitamin B7

90%27μg

Biotin

NA μgvs27 μg

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

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7.98%32μg

Vitamin B9

58%232μg

Folates and Folic Acid

32 μgvs232 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

80%72mg

Ascorbic acid

13.3 mgvs72 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

53.7%8.05mg

Tocopherols and Tocotrienols

1.65 mgvs8.05 mg

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

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15.5%18.6μg

Vitamin K

134%161μg

Phytomenadione or phylloquinone

18.6 μgvs161 μg

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

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Minerals

Tofu Yogurtvs Carrots

62.8%628mg

Calcium

40.2%402mg

628 mgvs402 mg

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

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44.3%0.4mg

Copper

61%0.55mg

0.4 mgvs0.55 mg

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

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Fluoride

0.98%39μg

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

NA μgvs39 μg

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

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70.5%5.64mg

Iron

45.7%3.66mg

5.64 mgvs3.66 mg

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

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50.7%213mg

Magnesium

35%146mg

213 mgvs146 mg

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

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Manganese

76%1.74mg

NA mgvs1.74 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

61%427mg

202 mgvs427 mg

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

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7.35%250mg

Potassium

115%3902mg

250 mgvs3902 mg

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

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126%69μg

Selenium

2.2%1.2μg

69 μgvs1.2 μg

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

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12.4%186mg

Sodium

56%841mg

186 mgvs841 mg

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

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15%1.65mg

Zinc

26.6%2.93mg

1.65 mgvs2.93 mg

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

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11%412g

Water

29%1077g

412 gvs1077 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 Carrots:

Raw Carrots contain 957.2 times more Vitamin A, 2.5 times more Vitamin B1, 6.6 times more Vitamin B2, 9.4 times more Vitamin B3, 15.8 times more Vitamin B6, 7.3 times more Vitamin B9, 5.4 times more Vitamin C, 4.9 times more Vitamin E and 8.6 times more Vitamin K than Tofu yogurt.
Both Tofu yogurt as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tofu Yogurt vs Carrots:

Tofu yogurt has 1.6 times more Calcium, 1.5 times more Iron, 1.5 times more Magnesium and 56.7 times more Selenium than Raw Carrots.
While Raw Carrots contain 1.4 times more Copper, 2.1 times more Phosphorus, 15.6 times more Potassium, 4.5 times more Sodium, 1.8 times more Zinc and 2.6 times more Water than Tofu yogurt.

Comparison of macro-nutrients per 500 calories:

Tofu yogurt has 3.3 times more Fat, 25.3 times more Omega 3, 3.9 times more Omega 6 and 1.6 times more Protein than Raw Carrots.
While Raw Carrots contain 1.4 times more Carbohydrate, 8.8 times more Sugars and 32.1 times more Fiber than Tofu yogurt.
Both Tofu yogurt and Raw Carrots have similar amounts of Energy per 500 kcal.
Both Tofu yogurt as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Tofu YogurtVS No Cholesterol Mayonnaise DressingCarrotsVS No Cholesterol Mayonnaise DressingTofu YogurtVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 500 calories Tofu YogurtVS Carrots

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: