Comparing Nutrients in 14 ounces Hard Tofu, prepared with nigari VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Hard Tofu, prepared with nigari	32%	57%	11%
Tomatoes	17%	9%	74%

Macro Nutrients

	Hard Tofu, prepared with nigari	Tomatoes	Recommended Dietary Allowance
Energy	20% 575kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	41% 39.6g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	18% 5.74g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	165% 2.65g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	12% 15.4g	130g per day for Men 19-50 years
Sugars	NA	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	90% 50.3g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Hard Tofu, prepared with nigari	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.5% 0.31mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.94% 0.15mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	15% 59.5μg	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	1.32% 1.2mg	60.4% 54.4mg	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	NA	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Tofu, prepared with nigari	Tomatoes	Recommended Dietary Allowance
Calcium	137% 1369mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	136% 11mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	182% 4.18mg	19.7% 0.45mg	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	131% 917mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	17% 579mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	121% 66.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	60% 6.6mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	7.63% 282g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Hard Tofu, prepared with nigari vs Tomatoes:

• Hard Tofu, prepared with nigari has 4.1 times more Vitamin B2 and 1.5 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.4 times more Vitamin B5, 2.1 times more Vitamin B6 and 45.7 times more Vitamin C than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin B3 per 14 oz.
• Both Hard Tofu, prepared with nigari as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Hard Tofu, prepared with nigari vs Tomatoes:

• Hard Tofu, prepared with nigari has 34.5 times more Calcium, 5.6 times more Copper, 10.2 times more Iron, 4.8 times more Magnesium, 9.2 times more Manganese, 9.6 times more Phosphorus, more Selenium and 9.8 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.6 times more Potassium and 1.3 times more Water than Hard Tofu, prepared with nigari.

Comparison of macro-nutrients per 14 ounces:

• Hard Tofu, prepared with nigari has 8.1 times more Energy, 50 times more Fat, 51.6 times more Saturated Fat, 222.3 times more Omega 3, 62.1 times more Omega 6 and 14.4 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2 times more Fiber than Hard Tofu, prepared with nigari.
• Both Hard Tofu, prepared with nigari and Raw Ripe Red Tomatoes have similar amounts of Carbohydrate per 14 oz.
• Both Hard Tofu, prepared with nigari as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.