Comparing Nutrients in 100 calories Tomatoes in Juice with Salt VS Tofu, extra firm, prepared with nigari

Weight per 100 calories

• Tomatoes in Juice with Salt: 625g
• Tofu, extra firm, prepared with nigari: 121g

Tofu, extra firm, prepared with nigari has 5.2 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is average in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Which food has more nutrients per 100 calories - Tomatoes in Juice with Salt or Tofu, extra firm, prepared with nigari?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Tofu, extra firm, prepared with nigari	43%	51%	6%

Macro Nutrients

	Tomatoes in Juice with Salt	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.56g	6.53% 6.34g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	1.56% 0.025g	19.7% 0.31g	1.6g per day for Men 19-50 years
Omega 6	3.57% 0.61g	17% 2.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	1.1% 1.42g	130g per day for Men 19-50 years
Sugars	22% 16g	1.18% 0.86g	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	11.3% 8.2g	NA	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	% 7.75g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	3.17% 1.2g	38g per day for Men 19-50 years
Protein	8.8% 4.94g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Vitamin A	14% 125μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	299% 3.6mg	4.8% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.4% 0.34mg	4.45% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.45mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	7.7% 0.1mg	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	12.5% 50μg	2.7% 11μg	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	87.5% 78.8mg	0% 0mg	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	24.6% 3.7mg	0.08% 0.012mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16.3μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Calcium	20.6% 206mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	26.8% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	NA	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	44.5% 3.56mg	30.7% 2.46mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	18.5% 0.43mg	35% 0.8mg	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	15% 106mg	19% 134mg	700mg per day for Men 19-50 years
Potassium	35% 1194mg	4.6% 157mg	3400mg per day for Men 19-50 years
Selenium	7.95% 4.38μg	28.5% 15.7μg	55μg per day for Men 19-50 years
Sodium	48% 719mg	0.32% 4.8mg	1500mg per day for Men 19-50 years
Zinc	6.8% 0.75mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	16% 592g	2.7% 99g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Tomatoes in Juice with Salt vs Tofu, extra firm, prepared with nigari:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have more Vitamin A, 62.1 times more Vitamin B1, 5.9 times more Vitamin B2, 15.3 times more Vitamin B3, 6.9 times more Vitamin B6, 4.6 times more Vitamin B9, more Vitamin C, 306.1 times more Vitamin E and 4.8 times more Vitamin K than Tofu, extra firm, prepared with nigari.
• While Tofu, extra firm, prepared with nigari contains 1.4 times more Vitamin B5 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Tomatoes in Juice with Salt vs Tofu, extra firm, prepared with nigari:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.3 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 7.6 times more Potassium, 149.1 times more Sodium and 6 times more Water than Tofu, extra firm, prepared with nigari.
• While Tofu, extra firm, prepared with nigari contains 1.6 times more Calcium, 1.9 times more Manganese, 1.3 times more Phosphorus, 3.6 times more Selenium and 1.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.

Comparison of macro-nutrients per 100 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 15.3 times more Carbohydrate, 18.6 times more Sugars and 9.9 times more Fiber than Tofu, extra firm, prepared with nigari.
• While Tofu, extra firm, prepared with nigari contains 4.1 times more Fat, 5.2 times more Saturated Fat, 12.6 times more Omega 3, 4.7 times more Omega 6 and 2.4 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Tofu, extra firm, prepared with nigari have similar amounts of Energy per 100 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.