Comparing Nutrients in 1 pound Stewed Canned Tomatoes VS Hard Tofu, prepared with nigari

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Hard Tofu, prepared with nigari	32%	57%	11%

Macro Nutrients

	Stewed Canned Tomatoes	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Energy	4.07% 118kcal	22.7% 658kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	46.7% 45.3g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	20.5% 6.55g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	189% 3.03g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	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	21.6% 28g	15.3% 20g	130g per day for Men 19-50 years
Sugars	22% 16g	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	11.8% 8.53g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.091g	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	7.16% 2.72g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	103% 57.5g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	3.36% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	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	5.67% 22.7μg	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	40% 36mg	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	25% 3.76mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Calcium	15.4% 154mg	156% 1565mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	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	75.4% 6.03mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	13% 91mg	150% 1048mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	139% 76.2μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	68.5% 7.53mg	11mg per day for Men 19-50 years
Water	11.2% 415g	8.7% 323g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Hard Tofu, prepared with nigari per 1 lb

Compare the macro and micronutrient content in 1 lb of Stewed Canned Tomatoes 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 Stewed Canned Tomatoes vs Hard Tofu, prepared with nigari:

• 1 pound of Stewed Canned Tomatoes has 3.1 times more Vitamin B5 and 26.3 times more Vitamin C than Hard Tofu, prepared with nigari.
• While 1 lb of Hard Tofu, prepared with nigari contains 2.2 times more Vitamin B2, 2.3 times more Vitamin B6 and 4.4 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Hard Tofu, prepared with nigari provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 1 pound of Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B5 and Vitamin C
• Both Stewed Canned Ripe Red Tomatoes 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 Stewed Canned Tomatoes vs Hard Tofu, prepared with nigari:

• 1 pound of Stewed Canned Tomatoes has 1.4 times more Potassium, 110.5 times more Sodium and 1.3 times more Water than Hard Tofu, prepared with nigari.
• While 1 lb of Hard Tofu, prepared with nigari contains 10.1 times more Calcium, 2.9 times more Copper, 2.1 times more Iron, 4.4 times more Magnesium, 17.8 times more Manganese, 11.6 times more Phosphorus, 28 times more Selenium and 9.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Stewed Canned Tomatoes has 1.4 times more Carbohydrate and 1.7 times more Fiber than Hard Tofu, prepared with nigari.
• While 1 lb of Hard Tofu, prepared with nigari contains 5.6 times more Energy, 52.6 times more Fat, 55.6 times more Saturated Fat, 222.3 times more Omega 3, 67.2 times more Omega 6 and 13.9 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• 1 pound of Hard Tofu, prepared with nigari provide inadequate amounts of Fiber