Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Raw Firm Tofu Prepared with Calcium Sulfate

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	40.8% 39.6g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	165% 2.64g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	9.7% 12.6g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	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	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	% 5.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	140% 78.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Vitamin A	12% 109μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	59.7% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	32% 0.42mg	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	14.7% 59μg	33% 132μg	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	115% 103mg	1% 0.91mg	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	17% 2.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	5% 50mg	310% 3098mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	191% 1.7mg	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	38.6% 3.1mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	62.6% 263mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	233% 5.36mg	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	18% 127mg	123% 862mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	64.7% 7.12mg	11mg per day for Men 19-50 years
Water	11.6% 428g	8.56% 317g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Raw Firm Tofu Prepared with Calcium Sulfate:

• Cooked Ripe Red Tomatoes have 1.4 times more Vitamin B3 and 114 times more Vitamin C than Raw Firm Tofu Prepared with Calcium Sulfate.
• While Raw Firm Tofu Prepared with Calcium Sulfate contains 4.4 times more Vitamin B1, 4.6 times more Vitamin B2 and 2.2 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Firm Tofu Prepared with Calcium Sulfate have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Raw Firm Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Raw Firm Tofu Prepared with Calcium Sulfate:

• Cooked Ripe Red Tomatoes have 1.4 times more Water than Raw Firm Tofu Prepared with Calcium Sulfate.
• While Raw Firm Tofu Prepared with Calcium Sulfate contains 62.1 times more Calcium, 5 times more Copper, 3.9 times more Iron, 6.4 times more Magnesium, 11.2 times more Manganese, 6.8 times more Phosphorus, 34.8 times more Selenium and 11.2 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Firm Tofu Prepared with Calcium Sulfate have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Ripe Red Tomatoes have 1.4 times more Carbohydrate than Raw Firm Tofu Prepared with Calcium Sulfate.
• While Raw Firm Tofu Prepared with Calcium Sulfate contains 8 times more Energy, 79.3 times more Fat, 84.1 times more Saturated Fat, 291 times more Omega 3, 103.3 times more Omega 6, 3.3 times more Fiber and 18.2 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Raw Firm Tofu Prepared with Calcium Sulfate have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.