Comparing Nutrients in 14 ounces Tomatoes VS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	41%	53%	6%

Macro Nutrients

	Tomatoes	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	64.3% 1865kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	124% 120g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	54.4% 17.4g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	502% 8.03g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	353% 60g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	25.3% 33g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	NA	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	7.5% 5.44g	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	% 4.96g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	372% 208g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	163% 1.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	29.5% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	87.3% 1.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	91% 365μg	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	60.4% 54.4mg	3.1% 2.78mg	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	14.3% 2.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	847% 8470mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	520% 4.68mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	483% 38.6mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	171% 718mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	637% 14.6mg	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	13.6% 95mg	274% 1917mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	2.33% 79.4mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	392% 216μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	177% 19.4mg	11mg per day for Men 19-50 years
Water	10% 375g	0.62% 23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• Raw Ripe Red Tomatoes have more Vitamin A and 19.6 times more Vitamin C than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 13.4 times more Vitamin B1, 16.7 times more Vitamin B2, 2 times more Vitamin B3, 4.7 times more Vitamin B5, 3.6 times more Vitamin B6 and 6.1 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• Raw Ripe Red Tomatoes have 11.9 times more Potassium and 16.4 times more Water than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 213.4 times more Calcium, 20 times more Copper, 36 times more Iron, 16.5 times more Magnesium, 32.4 times more Manganese, 20.1 times more Phosphorus, more Selenium and 28.8 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 26.1 times more Energy, 151.7 times more Fat, 156.7 times more Saturated Fat, 674.7 times more Omega 3, 188.8 times more Omega 6, 2.1 times more Carbohydrate and 59.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have similar amounts of Fiber per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.