Comparing Nutrients in 1 kilogram Raw Regular Tofu Prepared with Calcium Sulfate VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Raw Regular Tofu Prepared with Calcium Sulfate	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	26.2% 760kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	49.3% 47.8g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	21.6% 6.9g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	199% 3.2g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	140% 24g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	31% 40g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	34.3% 25g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	7.9% 3g	18.4% 7g	38g per day for Men 19-50 years
Protein	144% 80.8g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Raw Regular Tofu Prepared with Calcium Sulfate	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.5% 0.81mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	60.8% 0.79mg	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	37.5% 150μg	32.5% 130μg	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	1.1% 1mg	253% 228mg	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	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Regular Tofu Prepared with Calcium Sulfate	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	350% 3500mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	214% 1.93mg	83.3% 0.75mg	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	670% 53.6mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	263% 6.05mg	45.7% 1.05mg	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	139% 970mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	162% 89μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	72.7% 8mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	23% 846g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Raw Regular Tofu Prepared with Calcium Sulfate vs Cooked Ripe Red Tomatoes:

• Raw Regular Tofu Prepared with Calcium Sulfate has 2.3 times more Vitamin B1 and 2.4 times more Vitamin B2 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.7 times more Vitamin B3, 1.9 times more Vitamin B5, 1.7 times more Vitamin B6, 228 times more Vitamin C and 56 times more Vitamin E than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B9 and Vitamin K per 1 kg.
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Raw Regular Tofu Prepared with Calcium Sulfate vs Cooked Ripe Red Tomatoes:

• Raw Regular Tofu Prepared with Calcium Sulfate has 31.8 times more Calcium, 2.6 times more Copper, 7.9 times more Iron, 3.3 times more Magnesium, 5.8 times more Manganese, 3.5 times more Phosphorus, 17.8 times more Selenium and 5.7 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.8 times more Potassium than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Cooked Ripe Red Tomatoes have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Regular Tofu Prepared with Calcium Sulfate has 4.2 times more Energy, 43.5 times more Fat, 46.1 times more Saturated Fat, 159.5 times more Omega 3, 56.7 times more Omega 6 and 8.5 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.1 times more Carbohydrate, 4 times more Sugars and 2.3 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.