Comparing Nutrients in 1 pound Canned Tomatoes with Green Chilies VS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	41%	53%	6%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Energy	2.35% 68kcal	73.5% 2132kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	142% 138g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	62% 20g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	574% 9.2g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	403% 68.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	29% 37.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	14.3% 5.44g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	425% 238g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	187% 2.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	111% 1.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	37.6% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	100% 1.3mg	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	10.2% 41μg	104% 417μg	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	31.2% 28mg	3.53% 3.18mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	9.07% 91mg	968% 9680mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	594% 5.35mg	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	14.7% 1.18mg	552% 44mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	195% 821mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	728% 16.7mg	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	9.07% 63.5mg	313% 2191mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	2.67% 91mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	448% 246μg	55μg per day for Men 19-50 years
Sodium	121% 1819mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	202% 22.2mg	11mg per day for Men 19-50 years
Water	11.6% 427g	0.71% 26.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Tomatoes with Green Chilies versus 1 lb of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Tomatoes with Green Chilies vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• 1 pound of Canned Tomatoes with Green Chilies has more Vitamin A and 8.9 times more Vitamin C than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 1 lb of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 14.5 times more Vitamin B1, 16.7 times more Vitamin B2, 1.9 times more Vitamin B3, 2.8 times more Vitamin B5, 2.8 times more Vitamin B6 and 10.2 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 1 pound of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Tomatoes with Green Chilies vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• 1 pound of Canned Tomatoes with Green Chilies has 5.4 times more Potassium, 66.8 times more Sodium and 16.3 times more Water than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While 1 lb of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 106.7 times more Calcium, 13.1 times more Copper, 37.4 times more Iron, 16.5 times more Magnesium, 27.9 times more Manganese, 34.5 times more Phosphorus, 135.8 times more Selenium and 37.7 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc
• 1 pound of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 31.3 times more Energy, 379.3 times more Fat, 398.9 times more Saturated Fat, 2024 times more Omega 3, 520.8 times more Omega 6, 2.3 times more Carbohydrate and 76 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein