Comparing Nutrients in 1 pound Tofu Yogurt VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Tofu Yogurt	15%	17%	68%
Tomatoes	17%	9%	74%

Macro Nutrients

	Tofu Yogurt	Tomatoes	Recommended Dietary Allowance
Energy	14.7% 426kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	8.4% 8.16g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	3.67% 1.17g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.7% 72.4g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	7.76% 5.62g	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	2.4% 0.91g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	28.3% 16g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	Tomatoes	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.1% 2.13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.8% 27.2μg	17% 68μg	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	12.6% 11.3mg	69% 62mg	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	9.37% 1.4mg	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	Tomatoes	Recommended Dietary Allowance
Calcium	53.5% 535mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.26% 10.4μg	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	60% 4.8mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	NA	22.5% 0.52mg	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	24.6% 172mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	6.27% 213mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	9.5% 352g	11.6% 429g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tofu Yogurt vs Tomatoes:

• Tofu yogurt has 1.6 times more Vitamin B1 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 21 times more Vitamin A, 2.5 times more Vitamin B3, 4 times more Vitamin B6, 2.5 times more Vitamin B9, 5.5 times more Vitamin C, 1.7 times more Vitamin E and 2.3 times more Vitamin K than Tofu yogurt.
• Both Tofu yogurt and Raw Ripe Red Tomatoes have similar amounts of Vitamin B2 per 1 lb.
• Both Tofu yogurt as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tofu Yogurt vs Tomatoes:

• Tofu yogurt has 11.8 times more Calcium, 1.3 times more Copper, 3.9 times more Iron, 3.6 times more Magnesium, 1.6 times more Phosphorus, more Selenium, 7 times more Sodium and 1.8 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 5 times more Potassium than Tofu yogurt.
• Both Tofu yogurt and Raw Ripe Red Tomatoes have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Tofu yogurt has 5.2 times more Energy, 9 times more Fat, 38.7 times more Omega 3, 11.3 times more Omega 6, 4.1 times more Carbohydrate and 4 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.1 times more Sugars and 6 times more Fiber than Tofu yogurt.
• Both Tofu yogurt as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.