Comparing Nutrients in 14 ounces Canned Tomatoes with Green Chilies VS Mori-nu firm silken tofu

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Mori-nu firm silken tofu	45%	40%	15%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Mori-nu firm silken tofu	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	5.04% 1.6g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	7.33% 9.53g	130g per day for Men 19-50 years
Sugars	NA	6.95% 5.04g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	1.04% 0.4g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Mori-nu firm silken tofu	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	33.4% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	3.36% 0.044mg	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	8.93% 35.7μg	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	27.3% 24.6mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Mori-nu firm silken tofu	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	89.5% 0.81mg	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	13% 1.03mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	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	7.94% 55.6mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	106% 1592mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	10% 374g	9.38% 347g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Mori-nu firm silken tofu per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Tomatoes with Green Chilies versus 14 oz of Mori-nu firm silken tofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Tomatoes with Green Chilies vs Mori-nu firm silken tofu:

• 14 ounces of Canned Tomatoes with Green Chilies have more Vitamin A, 2.6 times more Vitamin B3, 9.4 times more Vitamin B6 and more Vitamin C than Mori-nu firm silken tofu.
• While 14 oz of Mori-nu silken tofu, firm contain 3 times more Vitamin B1 and 2.2 times more Vitamin B2 than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 14 ounces of Mori-nu firm silken tofu have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6 and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Mori-nu silken tofu, firm have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Canned Tomatoes with Green Chilies vs Mori-nu firm silken tofu:

• 14 ounces of Canned Tomatoes with Green Chilies have 11.1 times more Sodium than Mori-nu firm silken tofu.
• While 14 oz of Mori-nu silken tofu, firm contain 1.6 times more Calcium, 2.3 times more Copper, 4 times more Iron, 2.5 times more Magnesium, 6.4 times more Phosphorus, 1.8 times more Potassium and 4.7 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Mori-nu firm silken tofu contain similar levels of Water per 14 ounces.
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Tomatoes with Green Chilies have 1.5 times more Carbohydrate than Mori-nu firm silken tofu.
• While 14 oz of Mori-nu silken tofu, firm contain 4.1 times more Energy, 33.8 times more Fat and 10 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• 14 ounces of Mori-nu firm silken tofu provide inadequate amounts of Carbohydrate