Comparing Nutrients in 14 ounces Vitasoy USA Organic Nasoya, Soft Tofu VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Organic Nasoya, Soft Tofu	50%	45%	5%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Vitasoy USA Organic Nasoya, Soft Tofu	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	9.6% 278kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	6.2% 2g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	NA	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.26% 2.94g	19% 24.6g	130g per day for Men 19-50 years
Sugars	1.64% 1.2g	19.3% 14g	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	10.3% 7.46g	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	% 6.47g	g per day for Men 19-50 years
Sucrose	NA	% 0.079g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	62% 34.8g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Organic Nasoya, Soft Tofu	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	5.2% 0.067mg	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	NA	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	35% 31.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA Organic Nasoya, Soft Tofu	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	51.6% 516mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	NA	49.4% 0.44mg	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	54.6% 4.37mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	NA	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	NA	10% 0.23mg	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	NA	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	NA	24% 822mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	NA	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.2% 341g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Vitasoy USA Organic Nasoya, Soft Tofu VS Stewed Canned Tomatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Vitasoy USA Organic Nasoya, Soft Tofu versus 14 oz of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Vitasoy USA Organic Nasoya, Soft Tofu vs Stewed Canned Tomatoes:

• Both Vitasoy USA Organic Nasoya, Soft Tofu and Stewed Canned Ripe Red Tomatoes have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for Vitasoy USA Organic Nasoya, Soft Tofu vs Stewed Canned Tomatoes:

• 14 ounces of Vitasoy USA Organic Nasoya, Soft Tofu have 3.8 times more Calcium than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 55.3 times more Sodium than Vitasoy USA Organic Nasoya, Soft Tofu.
• Both Vitasoy USA Organic Nasoya, Soft Tofu and Stewed Canned Tomatoes contain similar levels of Iron and Water per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Vitasoy USA Organic Nasoya, Soft Tofu have 2.7 times more Energy, 18.4 times more Fat and 9.6 times more Protein than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 8.4 times more Carbohydrate, 11.7 times more Sugars and 1.7 times more Fiber than Vitasoy USA Organic Nasoya, Soft Tofu.
• 14 ounces of Vitasoy USA Organic Nasoya, Soft Tofu provide inadequate amounts of Carbohydrate and Fiber
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein