Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS MORI-NU silken Tofu, lite firm

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
MORI-NU silken Tofu, lite firm	68%	20%	12%

Macro Nutrients

	Stewed Canned Tomatoes	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Energy	3.56% 103kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.65% 0.53g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	3.36% 4.37g	130g per day for Men 19-50 years
Sugars	19.3% 14g	2.46% 1.8g	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	10.3% 7.46g	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	% 6.47g	NA	g per day for Men 19-50 years
Sucrose	% 0.079g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	0% 0g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	44.7% 25g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	2.73% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	0% 0mg	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	4.96% 20μg	NA	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	35% 31.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22% 3.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	MORI-NU silken Tofu, lite firm	Recommended Dietary Allowance
Calcium	13.5% 135mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	53.4% 0.48mg	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	66% 5.28mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	NA	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	11.3% 79.4mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	22.5% 337mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS MORI-NU silken Tofu, lite firm per 14 oz

Compare the macro and micronutrient content in 14 oz of Stewed Canned Tomatoes versus 14 oz of MORI-NU silken Tofu, lite firm to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Stewed Canned Tomatoes vs MORI-NU silken Tofu, lite firm:

• 14 ounces of Stewed Canned Tomatoes have 1.8 times more Vitamin B2, 6.5 times more Vitamin B3 and more Vitamin C than MORI-NU silken Tofu, lite firm.
• Both Stewed Canned Tomatoes and MORI-NU silken Tofu, lite firm provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as MORI-NU silken Tofu, lite firm have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs MORI-NU silken Tofu, lite firm:

• 14 ounces of Stewed Canned Tomatoes have 1.8 times more Iron, 3.3 times more Potassium and 2.6 times more Sodium than MORI-NU silken Tofu, lite firm.
• While 14 oz of MORI-NU silken Tofu, lite firm contain 4.1 times more Phosphorus and 1.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and MORI-NU silken Tofu, lite firm contain similar levels of Calcium, Copper, Magnesium and Water per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• 14 ounces of MORI-NU silken Tofu, lite firm lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Stewed Canned Tomatoes have 5.6 times more Carbohydrate, 7.8 times more Sugars and more Fiber than MORI-NU silken Tofu, lite firm.
• While 14 oz of MORI-NU silken Tofu, lite firm contain 6.9 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Protein
• 14 ounces of MORI-NU silken Tofu, lite firm provide inadequate amounts of Carbohydrate and Fiber
• Both Stewed Canned Ripe Red Tomatoes as well as MORI-NU silken Tofu, lite firm provide inadequate amounts of Energy in 14 ounces.