Comparing Nutrients in 1 kilogram Tomato Juice with Salt VS Tofu, extra firm, prepared with nigari

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Tofu, extra firm, prepared with nigari	43%	51%	6%

Macro Nutrients

	Tomato Juice with Salt	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Energy	5.86% 170kcal	28.6% 830kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	54.2% 52.6g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	28.7% 9.2g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	163% 2.6g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	140% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35.3g	9.08% 12g	130g per day for Men 19-50 years
Sugars	35.6% 26g	9.8% 7.1g	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	18.3% 13.3g	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	% 12.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.5% 4g	26.3% 10g	38g per day for Men 19-50 years
Protein	15% 8.5g	178% 100g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.73mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	169% 8.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	64% 0.83mg	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	50% 200μg	22.5% 90μg	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	779% 701mg	0% 0mg	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	21.3% 3.2mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Calcium	10% 100mg	282% 2820mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	222% 2mg	0.9mg per day for Men 19-50 years
Fluoride	1.73% 69μg	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	48.8% 3.9mg	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	290% 6.66mg	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	27% 190mg	159% 1110mg	700mg per day for Men 19-50 years
Potassium	64% 2170mg	38.2% 1300mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	236% 130μg	55μg per day for Men 19-50 years
Sodium	169% 2530mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	25.5% 942g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Tofu, extra firm, prepared with nigari per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Juice with Salt versus 1 kg of Tofu, extra firm, prepared with nigari to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Tomato Juice with Salt has more Vitamin A, 2.1 times more Vitamin B1, 1.6 times more Vitamin B2, 2.8 times more Vitamin B3, 2.2 times more Vitamin B9, more Vitamin C and 32 times more Vitamin E than Tofu, extra firm, prepared with nigari.
• Both Tomato Juice with Salt and Tofu, extra firm, prepared with nigari provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Tomato Juice with Salt have insufficient amounts of Vitamin K
• 1 kilogram of Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin E
• Both Canned Tomato Juice with Salt as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Juice with Salt vs Tofu, extra firm, prepared with nigari:

• 1 kilogram of Tomato Juice with Salt has 1.7 times more Potassium and 63.3 times more Sodium than Tofu, extra firm, prepared with nigari.
• While 1 kg of Tofu, extra firm, prepared with nigari contains 28.2 times more Calcium, 4.8 times more Copper, 5.2 times more Iron, 3.2 times more Magnesium, 9.8 times more Manganese, 5.8 times more Phosphorus, 26 times more Selenium and 9.7 times more Zinc than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Tofu, extra firm, prepared with nigari contain similar levels of Water per one kilogram.
• 1 kilogram of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Juice with Salt has 3 times more Carbohydrate and 3.6 times more Sugars than Tofu, extra firm, prepared with nigari.
• While 1 kg of Tofu, extra firm, prepared with nigari contains 4.9 times more Energy, 18.1 times more Fat, 48.4 times more Saturated Fat, 52.2 times more Omega 3, 108.5 times more Omega 6, 2.5 times more Fiber and 11.7 times more Protein than Canned Tomato Juice with Salt.
• 1 kilogram of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein
• 1 kilogram of Tofu, extra firm, prepared with nigari provide inadequate amounts of Carbohydrate