Comparing Nutrients in 14 ounces Raw Regular Tofu Prepared with Calcium Sulfate VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%
Tomatoes	17%	9%	74%

Macro Nutrients

	Raw Regular Tofu Prepared with Calcium Sulfate	Tomatoes	Recommended Dietary Allowance
Energy	10.4% 302kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	19.6% 19g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	8.57% 2.74g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	79% 1.27g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	55.6% 9.45g	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	5.7% 7.42g	12% 15.4g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	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	3.13% 1.2g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	57.3% 32g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Raw Regular Tofu Prepared with Calcium Sulfate	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.84% 0.77mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	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	15% 59.5μg	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	0.44% 0.4mg	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	0.26% 0.04mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Regular Tofu Prepared with Calcium Sulfate	Tomatoes	Recommended Dietary Allowance
Calcium	139% 1389mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	85% 0.77mg	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	266% 21.3mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	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	55% 385mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	64.2% 35.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.07% 336g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Raw Regular Tofu Prepared with Calcium Sulfate vs Tomatoes:

• Raw Regular Tofu Prepared with Calcium Sulfate has 2.2 times more Vitamin B1 and 2.7 times more Vitamin B2 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.7 times more Vitamin B6, 137 times more Vitamin C, 54 times more Vitamin E and 3.3 times more Vitamin K than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Raw Ripe Red Tomatoes have similar amounts of Vitamin B9 per 14 oz.
• Both Raw Regular Tofu Prepared with Calcium Sulfate 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 Raw Regular Tofu Prepared with Calcium Sulfate vs Tomatoes:

• Raw Regular Tofu Prepared with Calcium Sulfate has 35 times more Calcium, 3.3 times more Copper, 19.9 times more Iron, 2.7 times more Magnesium, 5.3 times more Manganese, 4 times more Phosphorus, more Selenium and 4.7 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2 times more Potassium than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Raw Ripe Red Tomatoes have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Regular Tofu Prepared with Calcium Sulfate has 4.2 times more Energy, 23.9 times more Fat, 24.7 times more Saturated Fat, 106.3 times more Omega 3, 29.8 times more Omega 6 and 9.2 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.1 times more Carbohydrate, 4.2 times more Sugars and 4 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.