Comparing Nutrients in 1 pound Tomato Paste VS Tofu Yogurt

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Tomato Paste	Tofu Yogurt	Recommended Dietary Allowance
Energy	13% 372kcal	14.7% 426kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	8.4% 8.16g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	3.67% 1.17g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	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	66% 85.8g	55.7% 72.4g	130g per day for Men 19-50 years
Sugars	76.2% 55.2g	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	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	2.4% 0.91g	38g per day for Men 19-50 years
Protein	35% 19.6g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	38.3% 345μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	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	13.6% 54.4μg	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	110% 99mg	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	130% 19.5mg	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.7μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Tofu Yogurt	Recommended Dietary Allowance
Calcium	16.3% 163mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	37.8% 0.34mg	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	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	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	53.8% 376mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	135% 4599mg	6.27% 213mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	107% 59μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	9% 333g	9.5% 352g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Tofu Yogurt per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomato Paste 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 Paste vs Tofu Yogurt:

• 1 pound of Tomato Paste has 38 times more Vitamin A, 7.7 times more Vitamin B2, 12.8 times more Vitamin B3, 10.8 times more Vitamin B6, 2 times more Vitamin B9, 8.8 times more Vitamin C, 13.9 times more Vitamin E and 3.3 times more Vitamin K than Tofu Yogurt.
• Both Tomato Paste and Tofu Yogurt provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Tofu Yogurt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Canned Tomato Paste as well as Tofu yogurt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomato Paste vs Tofu Yogurt:

• 1 pound of Tomato Paste has 4.9 times more Copper, 2.8 times more Iron, 2.2 times more Phosphorus, 21.6 times more Potassium, 1.7 times more Sodium and 2 times more Zinc than Tofu Yogurt.
• While 1 lb of Tofu yogurt contains 3.3 times more Calcium and 2.5 times more Selenium than Canned Tomato Paste.
• Both Tomato Paste and Tofu Yogurt contain similar levels of Magnesium per one pound.
• 1 pound of Tofu Yogurt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Paste has 9.8 times more Sugars, 20.5 times more Fiber and 1.2 times more Protein than Tofu Yogurt.
• While 1 lb of Tofu yogurt contains 16.6 times more Omega 3 and 5.9 times more Omega 6 than Canned Tomato Paste.
• Both Tomato Paste and Tofu Yogurt offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6
• 1 pound of Tofu Yogurt provide inadequate amounts of Fiber