Comparing Nutrients in 1 pound Tomatoes in Juice with Salt VS Raw Regular Tofu Prepared with Calcium Sulfate

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%

Macro Nutrients

	Tomatoes in Juice with Salt	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	9.8% 3.13g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	90% 1.45g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	63.5% 10.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	6.52% 8.5g	130g per day for Men 19-50 years
Sugars	16% 11.6g	3.88% 2.8g	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	8.2% 5.94g	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	% 5.62g	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	3.6% 1.36g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	65.4% 36.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Vitamin A	10% 91μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	5.53% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	6.17% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	16.4% 0.21mg	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	9.07% 36.3μg	17% 68μg	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	63.5% 57mg	0.5% 0.45mg	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	18% 2.68mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	15% 150mg	159% 1588mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	97% 0.88mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	32.3% 2.6mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	119% 2.74mg	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	11% 77mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	16% 549mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	73.4% 40.4μg	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	11.6% 430g	10.4% 384g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Raw Regular Tofu Prepared with Calcium Sulfate per 1 lb

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

Lets compare vitamin content per 1 pound of Tomatoes in Juice with Salt vs Raw Regular Tofu Prepared with Calcium Sulfate:

• 1 pound of Tomatoes in Juice with Salt has 7.1 times more Vitamin B1, 3.7 times more Vitamin B3, 1.7 times more Vitamin B5, 2.4 times more Vitamin B6, 126 times more Vitamin C and 59 times more Vitamin E than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 1 lb of Raw Regular Tofu Prepared with Calcium Sulfate contains 1.9 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Raw Regular Tofu Prepared with Calcium Sulfate provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin C and Vitamin E
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomatoes in Juice with Salt vs Raw Regular Tofu Prepared with Calcium Sulfate:

• 1 pound of Tomatoes in Juice with Salt has 1.6 times more Potassium and 16.4 times more Sodium than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 1 lb of Raw Regular Tofu Prepared with Calcium Sulfate contains 10.6 times more Calcium, 3.7 times more Copper, 9.4 times more Iron, 3 times more Magnesium, 8.9 times more Manganese, 5.7 times more Phosphorus, 12.7 times more Selenium and 6.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Raw Regular Tofu Prepared with Calcium Sulfate contain similar levels of Water per one pound.
• 1 pound of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomatoes in Juice with Salt has 1.9 times more Carbohydrate, 4.1 times more Sugars and 6.3 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 1 lb of Raw Regular Tofu Prepared with Calcium Sulfate contains 4.8 times more Energy, 19.1 times more Fat, 20.3 times more Saturated Fat, 79.8 times more Omega 3, 24.5 times more Omega 6 and 10.2 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 pound of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• 1 pound of Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate and Fiber