Comparing Nutrients in 100 calories Vitasoy USA Azumaya, Extra Firm Tofu VS Cooked Ripe Red Tomatoes

Weight per 100 calories

• Vitasoy USA Azumaya, Extra Firm Tofu: 114g
• Cooked Ripe Red Tomatoes: 556g

Vitasoy USA Azumaya, Extra Firm Tofu has 4.9 times more energy per 100g than Cooked Ripe Red Tomatoes. It has average energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Vitasoy USA Azumaya, Extra Firm Tofu or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Azumaya, Extra Firm Tofu	46%	47%	7%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Vitasoy USA Azumaya, Extra Firm Tofu	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.23g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	NA	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	NA	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.34% 1.74g	17% 22.3g	130g per day for Men 19-50 years
Sugars	0.78% 0.57g	19% 14g	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	10% 7.28g	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	% 6.56g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	2.7% 1.02g	10.2% 3.9g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	9.42% 5.28g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Azumaya, Extra Firm Tofu	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	15% 133μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	9.4% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	33.8% 0.44mg	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	NA	18% 72.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	141% 127mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA Azumaya, Extra Firm Tofu	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	20% 200mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	NA	46.3% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	24% 1.93mg	47.2% 3.78mg	8mg per day for Men 19-50 years
Magnesium	NA	12% 50mg	420mg per day for Men 19-50 years
Manganese	NA	25.4% 0.58mg	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	NA	22.2% 156mg	700mg per day for Men 19-50 years
Potassium	NA	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.97% 29.5mg	4.07% 61mg	1500mg per day for Men 19-50 years
Zinc	NA	7.07% 0.78mg	11mg per day for Men 19-50 years
Water	2.53% 94g	14% 524g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Vitasoy USA Azumaya, Extra Firm Tofu vs Cooked Ripe Red Tomatoes:

Both Vitasoy USA Azumaya, Extra Firm Tofu and Cooked Ripe Red Tomatoes have similar amounts of vitamins per 100 kcal

Comparing minerals per 100 calories for Vitasoy USA Azumaya, Extra Firm Tofu vs Cooked Ripe Red Tomatoes:

• Vitasoy USA Azumaya, Extra Firm Tofu has 3.3 times more Calcium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2 times more Iron, 2.1 times more Sodium and 5.6 times more Water than Vitasoy USA Azumaya, Extra Firm Tofu.

Comparison of macro-nutrients per 100 calories:

• Vitasoy USA Azumaya, Extra Firm Tofu has 8.6 times more Fat, 8.2 times more Saturated Fat and 2.2 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 12.8 times more Carbohydrate, 24.3 times more Sugars and 3.8 times more Fiber than Vitasoy USA Azumaya, Extra Firm Tofu.
• Both Vitasoy USA Azumaya, Extra Firm Tofu and Cooked Ripe Red Tomatoes have similar amounts of Energy per 100 kcal.
• Both Vitasoy USA Azumaya, Extra Firm Tofu as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.