Comparing Nutrients in 1 pound Tomato Puree VS Tofu Yogurt

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Tomato Puree	Tofu Yogurt	Recommended Dietary Allowance
Energy	5.94% 172kcal	14.7% 426kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	8.4% 8.16g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	3.67% 1.17g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	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	31.3% 40.7g	55.7% 72.4g	130g per day for Men 19-50 years
Sugars	30.2% 22g	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	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	2.4% 0.91g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	13% 118μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.6% 6.65mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	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	12.5% 50μg	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	53.4% 48mg	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	59.6% 8.94mg	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.4μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Tofu Yogurt	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	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	101% 8.07mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	33.3% 0.77mg	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	26% 181mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	58.6% 1991mg	6.27% 213mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	107% 59μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	10.8% 399g	9.5% 352g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Tofu Yogurt per 1 lb

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

• 1 pound of Tomato Puree has 13 times more Vitamin A, 4 times more Vitamin B2, 6.1 times more Vitamin B3, 6.3 times more Vitamin B6, 1.8 times more Vitamin B9, 4.2 times more Vitamin C and 6.4 times more Vitamin E than Tofu Yogurt.
• While 1 lb of Tofu yogurt contains 2.4 times more Vitamin B1 than Canned Tomato Puree.
• Both Tomato Puree and Tofu Yogurt provide similar amounts of Vitamin K 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 Puree as well as Tofu yogurt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Tomato Puree has 3.8 times more Copper, 1.7 times more Iron and 9.3 times more Potassium than Tofu Yogurt.
• While 1 lb of Tofu yogurt contains 6.6 times more Calcium, 1.7 times more Magnesium and 18.6 times more Selenium than Canned Tomato Puree.
• Both Tomato Puree and Tofu Yogurt contain similar levels of Phosphorus, Zinc and Water per one pound.
• 1 pound of Tomato Puree lack sufficient amounts of Calcium and Selenium
• 1 pound of Tofu Yogurt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Puree has 3.9 times more Sugars and 9.5 times more Fiber than Tofu Yogurt.
• While 1 lb of Tofu yogurt contains 2.5 times more Energy, 29 times more Omega 3, 11 times more Omega 6, 1.8 times more Carbohydrate and 2.1 times more Protein than Canned Tomato Puree.
• 1 pound of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6
• 1 pound of Tofu Yogurt provide inadequate amounts of Fiber