Comparing Nutrients in 1 kilogram Tomatoes in Juice with Salt VS Raw Firm Tofu Prepared with Calcium Sulfate

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%

Macro Nutrients

	Tomatoes in Juice with Salt	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	5.5% 160kcal	49.7% 1440kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	90% 87.2g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	39.4% 12.6g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	364% 5.82g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	255% 43.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.7% 34.7g	21.4% 28g	130g per day for Men 19-50 years
Sugars	35% 25.5g	NA	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% 13g	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	% 12.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	50% 19g	60.5% 23g	38g per day for Men 19-50 years
Protein	14% 7.9g	308% 173g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	479% 5.75mg	132% 1.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.12mg	24% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	70.8% 0.92mg	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	20% 80μg	72.5% 290μg	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	140% 126mg	2.22% 2mg	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	39.3% 5.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	33% 330mg	683% 6830mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	420% 3.78mg	0.9mg per day for Men 19-50 years
Fluoride	1.28% 51μg	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	71.3% 5.7mg	333% 26.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	138% 580mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	513% 12mg	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	24.3% 170mg	271% 1900mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	316% 174μg	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	143% 15.7mg	11mg per day for Men 19-50 years
Water	25.6% 948g	19% 698g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Raw Firm Tofu Prepared with Calcium Sulfate per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomatoes in Juice with Salt versus 1 kg of Raw Firm Tofu Prepared with Calcium Sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomatoes in Juice with Salt vs Raw Firm Tofu Prepared with Calcium Sulfate:

• 1 kilogram of Tomatoes in Juice with Salt has 3.6 times more Vitamin B1, 1.9 times more Vitamin B3, 1.2 times more Vitamin B6 and 63 times more Vitamin C than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 1 kg of Raw Firm Tofu Prepared with Calcium Sulfate contains 1.9 times more Vitamin B2 and 3.6 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Raw Firm Tofu Prepared with Calcium Sulfate provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Raw Firm Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Firm Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomatoes in Juice with Salt vs Raw Firm Tofu Prepared with Calcium Sulfate:

• 1 kilogram of Tomatoes in Juice with Salt has 8.2 times more Sodium and 1.4 times more Water than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 1 kg of Raw Firm Tofu Prepared with Calcium Sulfate contains 20.7 times more Calcium, 7.3 times more Copper, 4.7 times more Iron, 5.8 times more Magnesium, 17.4 times more Manganese, 11.2 times more Phosphorus, 24.9 times more Selenium and 13.1 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Raw Firm Tofu Prepared with Calcium Sulfate contain similar levels of Potassium 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 Tomatoes in Juice with Salt has 1.2 times more Carbohydrate than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 1 kg of Raw Firm Tofu Prepared with Calcium Sulfate contains 9 times more Energy, 34.9 times more Fat, 37.1 times more Saturated Fat, 145.5 times more Omega 3, 44.7 times more Omega 6 and 21.9 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Raw Firm Tofu Prepared with Calcium Sulfate offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein