Comparing Nutrients in 1 pound Tomato Puree VS Raw Firm Tofu Prepared with Calcium Sulfate

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%

Macro Nutrients

	Tomato Puree	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	5.94% 172kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	40.8% 39.6g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	165% 2.64g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.3% 40.7g	9.7% 12.6g	130g per day for Men 19-50 years
Sugars	30.2% 22g	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	15% 10.8g	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	140% 78.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Vitamin A	13% 118μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	59.7% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.6% 6.65mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	32% 0.42mg	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	12.5% 50μg	33% 132μg	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	53.4% 48mg	1% 0.91mg	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	59.6% 8.94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	310% 3098mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	191% 1.7mg	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	101% 8.07mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	62.6% 263mg	420mg per day for Men 19-50 years
Manganese	33.3% 0.77mg	233% 5.36mg	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	26% 181mg	123% 862mg	700mg per day for Men 19-50 years
Potassium	58.6% 1991mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	64.7% 7.12mg	11mg per day for Men 19-50 years
Water	10.8% 399g	8.56% 317g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Raw Firm Tofu Prepared with Calcium Sulfate per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomato Puree versus 1 lb of Raw Firm Tofu Prepared with Calcium Sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tomato Puree vs Raw Firm Tofu Prepared with Calcium Sulfate:

• 1 pound of Tomato Puree has 3.8 times more Vitamin B3, 3.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 53 times more Vitamin C than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 1 lb of Raw Firm Tofu Prepared with Calcium Sulfate contains 6.3 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.6 times more Vitamin B9 than Canned Tomato Puree.
• 1 pound of Raw Firm Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin C
• Both Canned Tomato Puree as well as Raw Firm Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomato Puree vs Raw Firm Tofu Prepared with Calcium Sulfate:

• 1 pound of Tomato Puree has 1.9 times more Potassium and 1.3 times more Water than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 1 lb of Raw Firm Tofu Prepared with Calcium Sulfate contains 37.9 times more Calcium, 1.3 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 7 times more Manganese, 4.8 times more Phosphorus, 24.9 times more Selenium and 4.4 times more Zinc than Canned Tomato Puree.
• 1 pound of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Puree has 3.2 times more Carbohydrate than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 1 lb of Raw Firm Tofu Prepared with Calcium Sulfate contains 3.8 times more Energy, 41.5 times more Fat, 43.5 times more Saturated Fat, 145.5 times more Omega 3, 52.9 times more Omega 6 and 10.5 times more Protein than Canned Tomato Puree.
• Both Tomato Puree and Raw Firm Tofu Prepared with Calcium Sulfate offer comparable quantities of Fiber per one pound.
• 1 pound of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6