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

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Organic Nasoya, Tofu Plus Firm	50%	41%	9%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	11.6% 336kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	4.25% 1.36g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.97% 7.76g	21.6% 28g	130g per day for Men 19-50 years
Sugars	1.88% 1.36g	22% 16g	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	11.8% 8.53g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.091g	g per day for Men 19-50 years
Fiber	9.55% 3.63g	12% 4.54g	38g per day for Men 19-50 years
Protein	74.4% 41.7g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.8mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.27mg	5.93% 0.077mg	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	NA	5.67% 22.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	270% 6.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	40% 36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	76.4% 458IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	108% 1075mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	NA	56.4% 0.51mg	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	73.7% 5.9mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	NA	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	NA	11.6% 0.27mg	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	78.4% 549mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	NA	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	NA	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	NA	7% 0.77mg	11mg per day for Men 19-50 years
Water	10.4% 383g	11.2% 415g	3700g per day for Men 19-50 years

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

• Vitasoy USA Organic Nasoya, Tofu Plus Firm have 11.4 times more Vitamin B2, 29.4 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Stewed Canned Ripe Red Tomatoes.

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

• Vitasoy USA Organic Nasoya, Tofu Plus Firm have 7 times more Calcium and 6.1 times more Phosphorus than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 55.3 times more Sodium than Vitasoy USA Organic Nasoya, Tofu Plus Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Firm and Stewed Canned Ripe Red Tomatoes have similar amounts of Iron and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Vitasoy USA Organic Nasoya, Tofu Plus Firm have 2.8 times more Energy, 17.9 times more Fat and 10.1 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3.6 times more Carbohydrate and 11.7 times more Sugars than Vitasoy USA Organic Nasoya, Tofu Plus Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Firm and Stewed Canned Ripe Red Tomatoes have similar amounts of Fiber per 1 lb.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Firm as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.