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

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Hard Tofu, prepared with nigari	32%	57%	11%

Macro Nutrients

	Tomato Paste	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Energy	13% 372kcal	22.7% 658kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	46.7% 45.3g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	20.5% 6.55g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	189% 3.03g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	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	66% 85.8g	15.3% 20g	130g per day for Men 19-50 years
Sugars	76.2% 55.2g	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	36.6% 26.5g	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	% 26g	NA	g per day for Men 19-50 years
Sucrose	% 1.36g	NA	g per day for Men 19-50 years
Fiber	49% 18.6g	7.16% 2.72g	38g per day for Men 19-50 years
Protein	35% 19.6g	103% 57.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Vitamin A	38.3% 345μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	3.36% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	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	13.6% 54.4μg	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	110% 99mg	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	130% 19.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Calcium	16.3% 163mg	156% 1565mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	165% 1.5mg	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	169% 13.5mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	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	53.8% 376mg	150% 1048mg	700mg per day for Men 19-50 years
Potassium	135% 4599mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	139% 76.2μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	68.5% 7.53mg	11mg per day for Men 19-50 years
Water	9% 333g	8.7% 323g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Tomato Paste 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 Paste vs Hard Tofu, prepared with nigari:

• 1 pound of Tomato Paste has 1.4 times more Vitamin B1, 2 times more Vitamin B2, 4.8 times more Vitamin B3, 3.8 times more Vitamin B5, 5.5 times more Vitamin B6 and 73 times more Vitamin C than Hard Tofu, prepared with nigari.
• While 1 lb of Hard Tofu, prepared with nigari contains 1.8 times more Vitamin B9 than Canned Tomato Paste.
• 1 pound of Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B5 and Vitamin C
• Both Canned Tomato Paste 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 Paste vs Hard Tofu, prepared with nigari:

• 1 pound of Tomato Paste has 6.9 times more Potassium and 29.5 times more Sodium than Hard Tofu, prepared with nigari.
• While 1 lb of Hard Tofu, prepared with nigari contains 9.6 times more Calcium, 1.3 times more Magnesium, 3.5 times more Manganese, 2.8 times more Phosphorus, 3.2 times more Selenium and 2.6 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Hard Tofu, prepared with nigari contain similar levels of Copper and Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Paste has 4.3 times more Carbohydrate and 6.8 times more Fiber than Hard Tofu, prepared with nigari.
• While 1 lb of Hard Tofu, prepared with nigari contains 1.8 times more Energy, 21.3 times more Fat, 14.5 times more Saturated Fat, 95.3 times more Omega 3, 32.7 times more Omega 6 and 2.9 times more Protein than Canned Tomato Paste.
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6
• 1 pound of Hard Tofu, prepared with nigari provide inadequate amounts of Fiber