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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%

Macro Nutrients

	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	0.94% 0.91g	40.8% 39.6g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	165% 2.64g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	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	13.6% 17.6g	9.7% 12.6g	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	27.5% 10.4g	38g per day for Men 19-50 years
Protein	7.13% 4g	140% 78.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Raw Firm Tofu Prepared with Calcium Sulfate	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	59.7% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	32% 0.42mg	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	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	69% 62mg	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	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	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	310% 3098mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	191% 1.7mg	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	151% 12mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	62.6% 263mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	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	15.6% 109mg	123% 862mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	64.7% 7.12mg	11mg per day for Men 19-50 years
Water	11.6% 429g	8.56% 317g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 1.6 times more Vitamin B3 and 68.5 times more Vitamin C than Raw Firm Tofu Prepared with Calcium Sulfate.
• While Raw Firm Tofu Prepared with Calcium Sulfate contains 4.3 times more Vitamin B1, 5.4 times more Vitamin B2, 1.5 times more Vitamin B5 and 1.9 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Firm Tofu Prepared with Calcium Sulfate have similar amounts of Vitamin B6 per 1 lb.
• Both Raw 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 Tomatoes vs Raw Firm Tofu Prepared with Calcium Sulfate:

• Raw 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 68.3 times more Calcium, 6.4 times more Copper, 9.9 times more Iron, 5.3 times more Magnesium, 10.4 times more Manganese, 7.9 times more Phosphorus, more Selenium and 9.2 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw 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:

• Raw 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, 43.6 times more Fat, 45 times more Saturated Fat, 194 times more Omega 3, 54.2 times more Omega 6, 1.9 times more Fiber and 19.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Firm Tofu Prepared with Calcium Sulfate have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.