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Comparing Nutrients in 7 ounces Hard Tofu, prepared with nigariVS Boiled Carrots

Macros Ratio

Protein Fat Carbs

Hard Tofu, prepared with nigari
32%
57%
11%
Boiled Carrots
8%
4%
88%
7 oz ▼

Macro Nutrients

9.92%288kcal
Energy
2.4%69.5kcal
288 kcalvs69.5 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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20.4%20g
Fat
0.37%0.36g
20 gvs0.36 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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8.96%2.87g
Saturated Fat
0.19%0.06g
2.87 gvs0.06 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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82.7%1.32g
Omega 3
0.12%0.002g
1.32 gvs0.002 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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58%9.86g
Omega 6
1%0.17g
9.86 gvs0.17 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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6.7%8.7g
Carbohydrate
12.5%16.3g
8.7 gvs16.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
NA
Sugars
9.44%6.85g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs6.85 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.99%0.71g
≤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 gvs0.71 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.79g
NA gvs0.79 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%5.36g
NA gvs5.36 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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3.13%1.2g
Fiber
15.7%5.95g
1.2 gvs5.95 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
45%25g
Protein
2.7%1.5g
25 gvs1.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

NA
Vitamin A
188%1691μg
RAE, retinol activity equivalents
NA μgvs1691 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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6.95%0.083mg
Vitamin B1
11%0.13mg
Thiamine
0.083 mgvs0.13 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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11.8%0.15mg
Vitamin B2
6.7%0.087mg
Riboflavin
0.15 mgvs0.087 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.93%1.27mg
Vitamin B3
8%1.28mg
Niacin, nicotinic acid, niacinamide
1.27 mgvs1.28 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1.47%0.073mg
Vitamin B5
9.2%0.46mg
Pantothenic acid
0.073 mgvs0.46 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.95%0.077mg
Vitamin B6
23.4%0.3mg
Pyridoxine
0.077 mgvs0.3 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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11%43.7μg
Vitamin B9
6.95%27.8μg
Folates and Folic Acid
43.7 μgvs27.8 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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0.66%0.6mg
Vitamin C
7.94%7.14mg
Ascorbic acid
0.6 mgvs7.14 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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NA
Vitamin E
13.6%2.04mg
Tocopherols and Tocotrienols
NA mgvs2.04 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
22.7%27μg
Phytomenadione or phylloquinone
NA μgvs27 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

68.5%685mg
Calcium
5.95%59.5mg
685 mgvs59.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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72.3%0.65mg
Copper
3.75%0.034mg
0.65 mgvs0.034 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
2.36%94μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs94 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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68.2%5.46mg
Iron
8.43%0.67mg
5.46 mgvs0.67 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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25%105mg
Magnesium
4.72%20mg
105 mgvs20 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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91%2.1mg
Manganese
13.4%0.31mg
2.1 mgvs0.31 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
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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65.5%458mg
Phosphorus
8.5%59.5mg
458 mgvs59.5 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.52%290mg
Potassium
13.7%466mg
290 mgvs466 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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60.6%33.3μg
Selenium
2.53%1.4μg
33.3 μgvs1.4 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
0.26%3.97mg
Sodium
7.67%115mg
3.97 mgvs115 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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30%3.3mg
Zinc
3.6%0.4mg
3.3 mgvs0.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.8%141g
Water
4.84%179g
141 gvs179 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Hard Tofu, prepared with nigari vs Boiled Carrots:
Comparing minerals per 7 ounces for Hard Tofu, prepared with nigari vs Boiled Carrots:
Comparison of macro-nutrients per 7 ounces:



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