Comparing Nutrients in 300 calories Stewed Canned Tomatoes VS Raw Regular Tofu Prepared with Calcium Sulfate

Weight per 300 calories

• Stewed Canned Tomatoes: 1154g
• Raw Regular Tofu Prepared with Calcium Sulfate: 395g

Raw Regular Tofu Prepared with Calcium Sulfate has 2.9 times more energy per unit of mass than Stewed Canned Ripe Red Tomatoes, which is average in comparison to other foods. Stewed Canned Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Raw Regular Tofu Prepared with Calcium Sulfate?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%

Macro Nutrients

	Stewed Canned Tomatoes	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.26% 2.2g	19.5% 19g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	8.52% 2.73g	32g per day for Men 19-50 years
Omega 3	2.16% 0.035g	78.7% 1.26g	1.6g per day for Men 19-50 years
Omega 6	5.02% 0.85g	55.3% 9.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	5.68% 7.4g	130g per day for Men 19-50 years
Sugars	56% 40.6g	3.38% 2.45g	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	30% 21.7g	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 0.23g	NA	g per day for Men 19-50 years
Fiber	30.4% 11.5g	3.1% 1.2g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Vitamin A	11.5% 104μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.2% 0.53mg	26.6% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	15.8% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	14.3% 0.19mg	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	14.4% 57.7μg	15% 59.2μg	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	101% 91mg	0.44% 0.39mg	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	64% 9.58mg	0.26% 0.039mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.7μg	7.9% 9.47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	39.2% 392mg	138% 1382mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	84.6% 0.76mg	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	192% 15.3mg	264% 21mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	104% 2.4mg	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	33% 231mg	54.7% 383mg	700mg per day for Men 19-50 years
Potassium	70.2% 2388mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.92μg	64% 35μg	55μg per day for Men 19-50 years
Sodium	170% 2550mg	1.84% 27.6mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	28.7% 3.16mg	11mg per day for Men 19-50 years
Water	28.5% 1056g	9.02% 334g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Raw Regular Tofu Prepared With Calcium Sulfate Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Raw Regular Tofu Prepared with Calcium Sulfate?

Lets compare vitamin content per 300 calories of Stewed Canned Tomatoes vs Raw Regular Tofu Prepared with Calcium Sulfate:

• 300 calories of Stewed Canned Tomatoes have 1.7 times more Vitamin B1, 2 times more Vitamin B2, 10.7 times more Vitamin B3, 4.9 times more Vitamin B5, 230.9 times more Vitamin C, 242.6 times more Vitamin E and 2.9 times more Vitamin K than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Stewed Canned Tomatoes and Raw Regular Tofu Prepared with Calcium Sulfate provide similar amounts of Vitamin B6 and Vitamin B9 per 300 calories.
• 300 calories of Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin C and Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Stewed Canned Tomatoes vs Raw Regular Tofu Prepared with Calcium Sulfate:

• 300 calories of Stewed Canned Tomatoes have 1.7 times more Copper, 5 times more Potassium, 92.3 times more Sodium and 3.2 times more Water than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 300 kcal of Raw Regular Tofu Prepared with Calcium Sulfate contain 3.5 times more Calcium, 1.4 times more Iron, 3.5 times more Manganese, 1.7 times more Phosphorus, 5.1 times more Selenium and 1.6 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Raw Regular Tofu Prepared with Calcium Sulfate contain similar levels of Magnesium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Stewed Canned Tomatoes have 9.7 times more Carbohydrate, 16.6 times more Sugars and 9.7 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 300 kcal of Raw Regular Tofu Prepared with Calcium Sulfate contain 8.6 times more Fat, 9.1 times more Saturated Fat, 36.4 times more Omega 3, 11 times more Omega 6 and 3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Raw Regular Tofu Prepared with Calcium Sulfate offer comparable quantities of Energy per 300 calories.
• 300 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Omega 6
• 300 calories of Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate and Fiber