Comparing Nutrients in 1 kilogram Tofu, extra firm, prepared with nigari VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Tofu, extra firm, prepared with nigari	43%	51%	6%
Tomatoes	17%	9%	74%

Macro Nutrients

	Tofu, extra firm, prepared with nigari	Tomatoes	Recommended Dietary Allowance
Energy	28.6% 830kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	54.2% 52.6g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	28.7% 9.2g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	163% 2.6g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	140% 24g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.08% 12g	30% 39g	130g per day for Men 19-50 years
Sugars	9.8% 7.1g	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	26.3% 10g	31.6% 12g	38g per day for Men 19-50 years
Protein	178% 100g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Tofu, extra firm, prepared with nigari	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.44mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.5% 90μg	37.5% 150μg	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	0% 0mg	152% 137mg	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	0.67% 0.1mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, extra firm, prepared with nigari	Tomatoes	Recommended Dietary Allowance
Calcium	282% 2820mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	222% 2mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	255% 20.4mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	290% 6.66mg	49.6% 1.14mg	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	159% 1110mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	38.2% 1300mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	236% 130μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	22.2% 823g	25.5% 945g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tofu, extra firm, prepared with nigari vs Tomatoes:

• Tofu, extra firm, prepared with nigari has 1.3 times more Vitamin B1, 2.5 times more Vitamin B2 and 9.5 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 2.5 times more Vitamin B3, 1.7 times more Vitamin B9, more Vitamin C, 54 times more Vitamin E and 2.8 times more Vitamin K than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 per 1 kg.
• Both Tofu, extra firm, prepared with nigari as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tofu, extra firm, prepared with nigari vs Tomatoes:

• Tofu, extra firm, prepared with nigari has 28.2 times more Calcium, 3.4 times more Copper, 7.6 times more Iron, 3.2 times more Magnesium, 5.8 times more Manganese, 4.6 times more Phosphorus, more Selenium and 6.3 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.8 times more Potassium than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Raw Ripe Red Tomatoes have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Tofu, extra firm, prepared with nigari has 4.6 times more Energy, 26.3 times more Fat, 32.8 times more Saturated Fat, 87 times more Omega 3, 29.8 times more Omega 6 and 11.3 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.3 times more Carbohydrate and 3.7 times more Sugars than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Raw Ripe Red Tomatoes have similar amounts of Fiber per 1 kg.
• Both Tofu, extra firm, prepared with nigari as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.