Comparing Nutrients in 1 pound Tomato Juice with Salt VS Hard Tofu, prepared with nigari

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Hard Tofu, prepared with nigari	32%	57%	11%

Macro Nutrients

	Tomato Juice with Salt	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Energy	2.66% 77kcal	22.7% 658kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	46.7% 45.3g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	20.5% 6.55g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	189% 3.03g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	133% 22.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	15.3% 20g	130g per day for Men 19-50 years
Sugars	16% 11.7g	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	8.32% 6.03g	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.77% 1.8g	7.16% 2.72g	38g per day for Men 19-50 years
Protein	6.9% 3.86g	103% 57.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Vitamin A	11.6% 104μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.36% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	13.6% 0.18mg	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	22.7% 91μg	25% 100μg	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	353% 318mg	1.5% 1.36mg	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	9.68% 1.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	156% 1565mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	165% 1.5mg	0.9mg per day for Men 19-50 years
Fluoride	0.78% 31.3μg	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	22% 1.77mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	207% 4.77mg	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	12.3% 86mg	150% 1048mg	700mg per day for Men 19-50 years
Potassium	29% 984mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	139% 76.2μg	55μg per day for Men 19-50 years
Sodium	76.5% 1148mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	68.5% 7.53mg	11mg per day for Men 19-50 years
Water	11.6% 427g	8.7% 323g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Hard Tofu, prepared with nigari per 1 lb

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

Lets compare vitamin content per 1 pound of Tomato Juice with Salt vs Hard Tofu, prepared with nigari:

• 1 pound of Tomato Juice with Salt has 2.4 times more Vitamin B1, 1.8 times more Vitamin B6 and 233.7 times more Vitamin C than Hard Tofu, prepared with nigari.
• Both Tomato Juice with Salt and Hard Tofu, prepared with nigari provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per one pound.
• 1 pound of Hard Tofu, prepared with nigari have insufficient amounts of Vitamin C
• Both Canned Tomato Juice with Salt as well as Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomato Juice with Salt vs Hard Tofu, prepared with nigari:

• 1 pound of Tomato Juice with Salt has 1.5 times more Potassium, 126.5 times more Sodium and 1.3 times more Water than Hard Tofu, prepared with nigari.
• While 1 lb of Hard Tofu, prepared with nigari contains 34.5 times more Calcium, 7.8 times more Copper, 7.1 times more Iron, 4.8 times more Magnesium, 15.5 times more Manganese, 12.2 times more Phosphorus, 33.6 times more Selenium and 15.1 times more Zinc than Canned Tomato Juice with Salt.
• 1 pound of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Hard Tofu, prepared with nigari contains 8.5 times more Energy, 34.4 times more Fat, 76.1 times more Saturated Fat, 133.4 times more Omega 3, 226 times more Omega 6 and 14.9 times more Protein than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Hard Tofu, prepared with nigari offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• Both Canned Tomato Juice with Salt as well as Hard Tofu, prepared with nigari provide inadequate amounts of Fiber in one pound.