Comparing Nutrients in 1 kilogram Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	27% 780kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	43% 41.7g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	24.8% 7.93g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	104% 1.67g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	86.4% 14.7g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	8.28% 6g	35% 25.5g	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	18% 13g	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	% 12.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	23.7% 9g	50% 19g	38g per day for Men 19-50 years
Protein	161% 90g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.6% 0.71mg	85.4% 1.1mg	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	47.5% 190μg	20% 80μg	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	2.22% 2mg	140% 126mg	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	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	201% 2010mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	237% 2.13mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.28% 51μg	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	201% 16mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	272% 6.25mg	29.6% 0.68mg	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	173% 1210mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	22.4% 829g	25.6% 948g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) VS Tomatoes in Juice with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) versus 1 kg of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Tomatoes in Juice with Salt:

• 1 kilogram of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 2.4 times more Vitamin B9 than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains more Vitamin A, 9.6 times more Vitamin B1, 7 times more Vitamin B3, 1.6 times more Vitamin B6, 63 times more Vitamin C and 59 times more Vitamin E than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Tomatoes in Juice with Salt provide similar amounts of Vitamin B2 and Vitamin B5 per one kilogram.
• 1 kilogram of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin E
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) vs Tomatoes in Juice with Salt:

• 1 kilogram of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 6.1 times more Calcium, 4.1 times more Copper, 2.8 times more Iron, 3.7 times more Magnesium, 9.2 times more Manganese, 7.1 times more Phosphorus, 14.1 times more Selenium and 6.9 times more Zinc than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 1.3 times more Potassium and 9.6 times more Sodium than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Tomatoes in Juice with Salt contain similar levels of Water per one kilogram.
• 1 kilogram of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) has 4.9 times more Energy, 16.7 times more Fat, 23.3 times more Saturated Fat, 41.8 times more Omega 3, 15.1 times more Omega 6 and 11.4 times more Protein than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 4.3 times more Sugars and 2.1 times more Fiber than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• Both Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) and Tomatoes in Juice with Salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein