Comparing Nutrients in 100 calories Tofu Yogurt VS Tomatoes in Juice with Salt

Weight per 100 calories

• Tofu Yogurt: 106g
• Tomatoes in Juice with Salt: 625g

Tofu Yogurt has 5.9 times more energy per 100g than Tomatoes in Juice with Salt. It has average energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 100 calories - Tofu Yogurt or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Tofu Yogurt	15%	17%	68%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Tofu Yogurt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.97% 1.9g	1.6% 1.56g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	1.56% 0.025g	1.6g per day for Men 19-50 years
Omega 6	5.64% 0.96g	3.57% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	22% 16g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	11.3% 8.2g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 7.75g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	0.56% 0.21g	31.3% 12g	38g per day for Men 19-50 years
Protein	6.65% 3.72g	8.8% 4.94g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.24% 2.13μg	14% 125μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	299% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.64% 0.021mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.6% 0.26mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.64% 0.021mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.6% 6.4μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.96% 2.66mg	87.5% 78.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.2% 0.33mg	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.1% 3.72μg	13.5% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	12.6% 126mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	8.87% 0.08mg	36% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	14% 1.13mg	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	10% 42.6mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	NA	18.5% 0.43mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.78% 40.4mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	1.47% 50mg	35% 1194mg	3400mg per day for Men 19-50 years
Selenium	25% 14μg	7.95% 4.38μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.2mg	48% 719mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	6.8% 0.75mg	11mg per day for Men 19-50 years
Water	2.23% 82.4g	16% 592g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Tofu Yogurt vs Tomatoes in Juice with Salt:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 58.8 times more Vitamin A, 56.3 times more Vitamin B1, 16.2 times more Vitamin B2, 17.4 times more Vitamin B3, 32.6 times more Vitamin B6, 7.8 times more Vitamin B9, 29.6 times more Vitamin C, 11.2 times more Vitamin E and 4.4 times more Vitamin K than Tofu yogurt.
• Both Tofu yogurt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Tofu Yogurt vs Tomatoes in Juice with Salt:

• Tofu yogurt has 3.2 times more Selenium than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.6 times more Calcium, 4.1 times more Copper, 3.2 times more Iron, 1.5 times more Magnesium, 2.6 times more Phosphorus, 23.9 times more Potassium, 19.3 times more Sodium, 2.3 times more Zinc and 7.2 times more Water than Tofu yogurt.

Comparison of macro-nutrients per 100 calories:

• Tofu yogurt has 1.2 times more Fat, 4.9 times more Omega 3 and 1.6 times more Omega 6 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.3 times more Carbohydrate, 12.1 times more Sugars, 55.8 times more Fiber and 1.3 times more Protein than Tofu yogurt.
• Both Tofu yogurt and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy per 100 kcal.
• Both Tofu yogurt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.