Comparing Nutrients in 1 pound Tomato Juice with Salt VS Tofu Yogurt

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Tomato Juice with Salt	Tofu Yogurt	Recommended Dietary Allowance
Energy	2.66% 77kcal	14.7% 426kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	8.4% 8.16g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	3.67% 1.17g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	24% 4.1g	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	55.7% 72.4g	130g per day for Men 19-50 years
Sugars	16% 11.7g	7.76% 5.62g	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	2.4% 0.91g	38g per day for Men 19-50 years
Protein	6.9% 3.86g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	11.6% 104μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	6.98% 0.091mg	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	6.8% 27.2μg	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	12.6% 11.3mg	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	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Tofu Yogurt	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	37.8% 0.34mg	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	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	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	12.3% 86mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	29% 984mg	6.27% 213mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	107% 59μg	55μg per day for Men 19-50 years
Sodium	76.5% 1148mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	11.6% 427g	9.5% 352g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Tofu Yogurt per 1 lb

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

Lets compare vitamin content per 1 pound of Tomato Juice with Salt vs Tofu Yogurt:

• 1 pound of Tomato Juice with Salt has 11.5 times more Vitamin A, 1.7 times more Vitamin B1, 3.9 times more Vitamin B2, 2.8 times more Vitamin B3, 3.5 times more Vitamin B6, 3.3 times more Vitamin B9 and 28 times more Vitamin C than Tofu Yogurt.
• While 1 lb of Tofu yogurt contains 1.5 times more Vitamin K than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Tofu Yogurt provide similar amounts of Vitamin E per one pound.
• 1 pound of Tomato Juice with Salt have insufficient amounts of Vitamin K
• 1 pound of Tofu Yogurt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Canned Tomato Juice with Salt as well as Tofu yogurt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomato Juice with Salt vs Tofu Yogurt:

• 1 pound of Tomato Juice with Salt has 4.6 times more Potassium, 7.2 times more Sodium and 1.2 times more Water than Tofu Yogurt.
• While 1 lb of Tofu yogurt contains 11.8 times more Calcium, 1.8 times more Copper, 2.7 times more Iron, 3.6 times more Magnesium, 2 times more Phosphorus, 26 times more Selenium and 2.8 times more Zinc than Canned Tomato Juice with Salt.
• 1 pound of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc
• 1 pound of Tofu Yogurt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Juice with Salt has 2.1 times more Sugars than Tofu Yogurt.
• While 1 lb of Tofu yogurt contains 5.5 times more Energy, 23.2 times more Omega 3, 41 times more Omega 6, 4.5 times more Carbohydrate and 4.1 times more Protein than Canned Tomato Juice with Salt.
• 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 Tofu yogurt provide inadequate amounts of Fiber in one pound.