Comparing Nutrients in 1 pound Fried Tofu VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Fried Tofu	26%	62%	12%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Fried Tofu	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	42.2% 1225kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	94% 92g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	41.4% 13.2g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	382% 6.1g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	268% 45.6g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	17% 12.3g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	NA	38g per day for Men 19-50 years
Protein	152% 85.4g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Fried Tofu	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.3% 0.77mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.83% 0.45mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	36% 0.47mg	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	30.6% 122μg	10.2% 41μg	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	0% 0mg	31.2% 28mg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.5% 35.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried Tofu	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	169% 1687mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	201% 1.8mg	45.4% 0.41mg	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	276% 22mg	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	64.8% 272mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	295% 6.8mg	26% 0.6mg	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	186% 1302mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	19.5% 662mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	235% 129μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	82% 9.03mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	6.2% 229g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Fried Tofu VS Canned Tomatoes with Green Chilies per 1 lb

Compare the macro and micronutrient content in 1 lb of Fried Tofu versus 1 lb of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Fried Tofu vs Canned Tomatoes with Green Chilies:

• 1 pound of Fried Tofu has 5 times more Vitamin B1, 2.6 times more Vitamin B2 and 3 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 20 times more Vitamin A, 6.4 times more Vitamin B3 and more Vitamin C than Fried Tofu.
• Both Fried Tofu and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Fried Tofu have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Fried Tofu as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Fried Tofu vs Canned Tomatoes with Green Chilies:

• 1 pound of Fried Tofu has 18.6 times more Calcium, 4.4 times more Copper, 18.7 times more Iron, 5.5 times more Magnesium, 11.3 times more Manganese, 20.5 times more Phosphorus, 1.4 times more Potassium, 71.3 times more Selenium and 15.3 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 25.1 times more Sodium and 1.9 times more Water than Fried Tofu.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Fried Tofu has 18 times more Energy, 252.3 times more Fat, 265.3 times more Saturated Fat, 1346 times more Omega 3, 346.3 times more Omega 6, 2.4 times more Carbohydrate and 27.3 times more Protein than Canned Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein