Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Tofu Mayonnaise

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Tofu Mayonnaise	7%	89%	4%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Tofu Mayonnaise	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	44% 1278kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	36.2% 11.6g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	507% 8.1g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	339% 57.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	9.34% 12g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	4.65% 3.37g	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	7.17% 5.2g	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	% 4.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	42% 23.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Tofu Mayonnaise	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	2.23% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	9.84% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	6.1% 0.079mg	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	13% 51.6μg	7.94% 31.8μg	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	101% 90mg	0% 0mg	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	15% 2.22mg	63.5% 9.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	177% 212μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Tofu Mayonnaise	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	39.7% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.04% 1.6μg	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	33.7% 2.7mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	69% 1.6mg	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	16% 111mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	205% 3068mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	10% 374g	6.04% 224g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Tofu Mayonnaise:

• Cooked Ripe Red Tomatoes have 12 times more Vitamin A, 5.9 times more Vitamin B3, 4 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Mayonnaise made with Tofu.
• While Mayonnaise made with Tofu contains 1.4 times more Vitamin B1, 1.8 times more Vitamin B2, 4.3 times more Vitamin E and 19.1 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Mayonnaise made with Tofu have similar amounts of Vitamin B5 per 14 oz.
• Both Cooked Ripe Red Tomatoes as well as Mayonnaise made with Tofu have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Tofu Mayonnaise:

• Cooked Ripe Red Tomatoes have 2.5 times more Iron, 3.3 times more Potassium and 1.7 times more Water than Mayonnaise made with Tofu.
• While Mayonnaise made with Tofu contains 4.8 times more Calcium, 5.8 times more Magnesium, 3.8 times more Manganese, 1.8 times more Phosphorus, 3.2 times more Selenium, 70.3 times more Sodium and 2.9 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Mayonnaise made with Tofu have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Ripe Red Tomatoes have 1.3 times more Carbohydrate and 2.9 times more Sugars than Mayonnaise made with Tofu.
• While Mayonnaise made with Tofu contains 17.9 times more Energy, 289 times more Fat, 194.7 times more Saturated Fat, 1021 times more Omega 3, 346 times more Omega 6, 1.6 times more Fiber and 6.3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Mayonnaise made with Tofu have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.