Comparing Nutrients in 1 pound Tomatoes VS Vitasoy USA, Organic Nasoya Firm Tofu

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Vitasoy USA, Organic Nasoya Firm Tofu	42%	47%	11%

Macro Nutrients

	Tomatoes	Vitasoy USA, Organic Nasoya Firm Tofu	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	7.1% 2.27g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	NA	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	8.03% 10.4g	130g per day for Men 19-50 years
Sugars	16.5% 12g	1.88% 1.36g	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	9.55% 3.63g	38g per day for Men 19-50 years
Protein	7.13% 4g	72% 40.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Vitasoy USA, Organic Nasoya Firm Tofu	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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	69% 62mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Vitasoy USA, Organic Nasoya Firm Tofu	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	56.7% 567mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	NA	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	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	NA	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	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	15.6% 109mg	NA	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	NA	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	NA	11mg per day for Men 19-50 years
Water	11.6% 429g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Vitasoy USA, Organic Nasoya Firm Tofu per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomatoes versus 1 lb of Vitasoy USA, Organic Nasoya Firm Tofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tomatoes vs Vitasoy USA, Organic Nasoya Firm Tofu:

• Both Raw Ripe Red Tomatoes and Vitasoy USA, Organic Nasoya Firm Tofu have similar amounts of vitamins per 1 lb

Comparing minerals per 1 pound for Tomatoes vs Vitasoy USA, Organic Nasoya Firm Tofu:

• 1 lb of Vitasoy USA, Organic Nasoya Firm Tofu contains 12.5 times more Calcium and 4.4 times more Iron than Raw Ripe Red Tomatoes.
• Both Tomatoes and Vitasoy USA, Organic Nasoya Firm Tofu contain similar levels of Water per one pound.
• 1 pound of Tomatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomatoes has 1.7 times more Carbohydrate, 8.8 times more Sugars and 1.5 times more Fiber than Vitasoy USA, Organic Nasoya Firm Tofu.
• While 1 lb of Vitasoy USA, Organic Nasoya Firm Tofu contains 4.7 times more Energy, 22 times more Fat and 10.1 times more Protein than Raw Ripe Red Tomatoes.
• 1 pound of Tomatoes provide inadequate amounts of Energy and Protein
• 1 pound of Vitasoy USA, Organic Nasoya Firm Tofu provide inadequate amounts of Carbohydrate