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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Hard Tofu, prepared with nigari	32%	57%	11%

Macro Nutrients

	Tomatoes	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	22.7% 658kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	46.7% 45.3g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	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	2.13% 0.36g	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	13.6% 17.6g	15.3% 20g	130g per day for Men 19-50 years
Sugars	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	7.16% 2.72g	38g per day for Men 19-50 years
Protein	7.13% 4g	103% 57.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Vitamin A	21% 191μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	3.36% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	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	69% 62mg	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	16.3% 2.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Hard Tofu, prepared with nigari	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	156% 1565mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	165% 1.5mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	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	15.6% 109mg	150% 1048mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	139% 76.2μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	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	11.6% 429g	8.7% 323g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Hard Tofu, prepared with nigari:

• Raw Ripe Red Tomatoes have 2.4 times more Vitamin B5, 2.1 times more Vitamin B6 and 45.7 times more Vitamin C than Hard Tofu, prepared with nigari.
• While Hard Tofu, prepared with nigari contains 4.1 times more Vitamin B2 and 1.5 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Hard Tofu, prepared with nigari have similar amounts of Vitamin B1 and Vitamin B3 per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Hard Tofu, prepared with nigari have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Hard Tofu, prepared with nigari:

• Raw Ripe Red Tomatoes have 1.6 times more Potassium and 1.3 times more Water than Hard Tofu, prepared with nigari.
• While Hard Tofu, prepared with nigari contains 34.5 times more Calcium, 5.6 times more Copper, 10.2 times more Iron, 4.8 times more Magnesium, 9.2 times more Manganese, 9.6 times more Phosphorus, more Selenium and 9.8 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 2 times more Fiber than Hard Tofu, prepared with nigari.
• While Hard Tofu, prepared with nigari contains 8.1 times more Energy, 50 times more Fat, 51.6 times more Saturated Fat, 222.3 times more Omega 3, 62.1 times more Omega 6 and 14.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Hard Tofu, prepared with nigari have similar amounts of Carbohydrate per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Hard Tofu, prepared with nigari have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.