Comparing Nutrients in 100 calories Tofu YogurtVS Carrots

Weight per 100 calories

Tofu Yogurt

106g

Carrots

244g

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 100 calories - Tofu Yogurt or Carrots?

Macros Ratio

Protein Fat Carbs

Tofu Yogurt

15%

17%

68%

Carrots

87%

100 kcal ▼

Macro Nutrients

Tofu Yogurtvs Carrots

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy

1.97%1.9g

Fat

0.6%0.59g

1.9 gvs0.59 g

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

Find Legumes rich in Fat

0.86%0.28g

Saturated Fat

0.24%0.078g

0.28 gvs0.078 g

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

Find Legumes rich in Saturated Fat

7.7%0.12g

Omega 3

0.3%0.005g

0.12 gvs0.005 g

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

Find Legumes rich in Omega 3

5.64%0.96g

Omega 6

1.43%0.24g

0.96 gvs0.24 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol

13%17g

Carbohydrate

18%23.4g

17 gvs23.4 g

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

Find Legumes rich in Carbohydrate

1.8%1.3g

Sugars

16%11.6g

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

1.3 gvs11.6 g

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

Find Legumes rich in Sugars

Fructose

1.85%1.34g

≤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 gvs1.34 g

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

Find Legumes rich in Fructose

Glucose

%1.44g

NA gvs1.44 g

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

Find Legumes rich in Glucose

Sucrose

%8.76g

NA gvs8.76 g

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

Find Legumes rich in Sucrose

0.56%0.21g

Fiber

18%6.83g

0.21 gvs6.83 g

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

Find Legumes rich in Fiber

6.65%3.72g

Protein

4.05%2.27g

3.72 gvs2.27 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

0.24%2.13μg

Vitamin A

226%2037μg

RAE, retinol activity equivalents

2.13 μgvs2037 μg

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

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

5.3%0.064mg

Vitamin B1

13.4%0.16mg

Thiamine

0.064 mgvs0.16 mg

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

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

1.64%0.021mg

Vitamin B2

11%0.14mg

Riboflavin

0.021 mgvs0.14 mg

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

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

1.6%0.26mg

Vitamin B3

15%2.4mg

Niacin, nicotinic acid, niacinamide

0.26 mgvs2.4 mg

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

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

13.3%0.67mg

Pantothenic acid

NA mgvs0.67 mg

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

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

1.64%0.021mg

Vitamin B6

26%0.34mg

Pyridoxine

0.021 mgvs0.34 mg

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

Find Legumes rich in Vitamin B6

Vitamin B7

18%5.4μg

Biotin

NA μgvs5.4 μg

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

Find Legumes rich in Vitamin B7

1.6%6.4μg

Vitamin B9

11.6%46.3μg

Folates and Folic Acid

6.4 μgvs46.3 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12

2.96%2.66mg

Vitamin C

16%14.4mg

Ascorbic acid

2.66 mgvs14.4 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D

2.2%0.33mg

Vitamin E

10.7%1.6mg

Tocopherols and Tocotrienols

0.33 mgvs1.6 mg

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

Find Legumes rich in Vitamin E

3.1%3.72μg

Vitamin K

27%32μg

Phytomenadione or phylloquinone

3.72 μgvs32 μg

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

Find Legumes rich in Vitamin K

Minerals

Tofu Yogurtvs Carrots

12.6%126mg

Calcium

8.05%80.5mg

126 mgvs80.5 mg

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

Find Legumes rich in Calcium

8.87%0.08mg

Copper

12%0.11mg

0.08 mgvs0.11 mg

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

Find Legumes rich in Copper

Fluoride

0.2%7.8μg

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

NA μgvs7.8 μg

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

Find Legumes rich in Fluoride

14%1.13mg

Iron

9.15%0.73mg

1.13 mgvs0.73 mg

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

Find Legumes rich in Iron

10%42.6mg

Magnesium

6.97%29.3mg

42.6 mgvs29.3 mg

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

Find Legumes rich in Magnesium

Manganese

15%0.35mg

NA mgvs0.35 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese

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 .

Find Legumes rich in Molybdenum

5.78%40.4mg

Phosphorus

12%85.4mg

40.4 mgvs85.4 mg

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

Find Legumes rich in Phosphorus

1.47%50mg

Potassium

23%780mg

50 mgvs780 mg

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

Find Legumes rich in Potassium

25%14μg

Selenium

0.44%0.24μg

14 μgvs0.24 μg

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

Find Legumes rich in Selenium

2.5%37.2mg

Sodium

11.2%168mg

37.2 mgvs168 mg

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

Find Legumes rich in Sodium

3%0.33mg

Zinc

5.32%0.59mg

0.33 mgvs0.59 mg

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

Find Legumes rich in Zinc

2.23%82.4g

Water

5.82%215g

82.4 gvs215 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water

Lets compare vitamin content per 100 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 100 kcal.

Comparing minerals per 100 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 100 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 100 kcal.
Both Tofu yogurt as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

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

Compare Foods

Comparing Nutrients in 100 calories Tofu YogurtVS Carrots

Weight per 100 calories

Which food has more nutrients per 100 calories - Tofu Yogurt or Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: