Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Mori-nu firm silken tofu

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Mori-nu firm silken tofu	45%	40%	15%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Mori-nu firm silken tofu	Recommended Dietary Allowance
Energy	6.2% 180kcal	21.4% 620kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	12.7% 4.06g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	18.5% 24g	130g per day for Men 19-50 years
Sugars	34.3% 25g	17.5% 12.7g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	2.63% 1g	38g per day for Men 19-50 years
Protein	17% 9.5g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Mori-nu firm silken tofu	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	84% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	15.4% 2.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	8.46% 0.11mg	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	32.5% 130μg	NA	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	253% 228mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37.3% 5.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Mori-nu firm silken tofu	Recommended Dietary Allowance
Calcium	11% 110mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	226% 2.03mg	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	85% 6.8mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	NA	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	40% 280mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	57% 1940mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	25.5% 943g	23.6% 874g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Mori-nu firm silken tofu per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Ripe Red Tomatoes versus 1 kg of Mori-nu firm silken tofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Mori-nu firm silken tofu:

• 1 kilogram of Cooked Ripe Red Tomatoes has more Vitamin A, 2.2 times more Vitamin B3, 7.2 times more Vitamin B6 and more Vitamin C than Mori-nu firm silken tofu.
• While 1 kg of Mori-nu silken tofu, firm contains 2.8 times more Vitamin B1 and 1.9 times more Vitamin B2 than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 kilogram of Mori-nu firm silken tofu have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6 and Vitamin C
• Both Cooked Ripe Red Tomatoes as well as Mori-nu silken tofu, firm have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Mori-nu firm silken tofu:

• 1 kg of Mori-nu silken tofu, firm contains 2.9 times more Calcium, 2.7 times more Copper, 1.5 times more Iron, 3 times more Magnesium, 3.2 times more Phosphorus, 3.3 times more Sodium and 4.4 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Mori-nu firm silken tofu contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Ripe Red Tomatoes has 1.7 times more Carbohydrate and 2 times more Sugars than Mori-nu firm silken tofu.
• While 1 kg of Mori-nu silken tofu, firm contains 3.4 times more Energy, 24.5 times more Fat and 7.3 times more Protein than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy and Protein
• 1 kilogram of Mori-nu firm silken tofu provide inadequate amounts of Carbohydrate
• Both Cooked Ripe Red Tomatoes as well as Mori-nu silken tofu, firm provide inadequate amounts of Fiber in one kilogram.