Comparing Nutrients in 1 pound Stewed Canned Tomatoes VS Tofu Yogurt

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Stewed Canned Tomatoes	Tofu Yogurt	Recommended Dietary Allowance
Energy	4.07% 118kcal	14.7% 426kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	8.4% 8.16g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	3.67% 1.17g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	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	21.6% 28g	55.7% 72.4g	130g per day for Men 19-50 years
Sugars	22% 16g	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	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	2.4% 0.91g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	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	5.67% 22.7μg	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	40% 36mg	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	25% 3.76mg	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Tofu Yogurt	Recommended Dietary Allowance
Calcium	15.4% 154mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	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	75.4% 6.03mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	13% 91mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	6.27% 213mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	107% 59μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	11.2% 415g	9.5% 352g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Tofu Yogurt per 1 lb

Compare the macro and micronutrient content in 1 lb of Stewed Canned Tomatoes 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 Stewed Canned Tomatoes vs Tofu Yogurt:

• 1 pound of Stewed Canned Tomatoes has 1.8 times more Vitamin B2, 3 times more Vitamin B3, 3.2 times more Vitamin C and 2.7 times more Vitamin E than Tofu Yogurt.
• While 1 lb of Tofu yogurt contains 1.3 times more Vitamin B1 and 1.5 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Tofu Yogurt have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Stewed Canned Ripe Red Tomatoes as well as Tofu yogurt have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Stewed Canned Tomatoes vs Tofu Yogurt:

• 1 pound of Stewed Canned Tomatoes has 1.5 times more Copper, 1.3 times more Iron, 4.4 times more Potassium and 6.3 times more Sodium than Tofu Yogurt.
• While 1 lb of Tofu yogurt contains 3.5 times more Calcium, 3.3 times more Magnesium, 1.9 times more Phosphorus, 21.7 times more Selenium and 1.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Tofu Yogurt contain similar levels of Water per one pound.
• 1 pound of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc
• 1 pound of Tofu Yogurt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Stewed Canned Tomatoes has 2.8 times more Sugars and 5 times more Fiber than Tofu Yogurt.
• While 1 lb of Tofu yogurt contains 3.6 times more Energy, 38.7 times more Omega 3, 12.2 times more Omega 6, 2.6 times more Carbohydrate and 3.8 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 Tofu Yogurt provide inadequate amounts of Fiber