Comparing Nutrients in 500 calories Tofu, extra firm, prepared with nigari VS Tomato Powder

Weight per 500 calories

• Tofu, extra firm, prepared with nigari: 602g
• Tomato Powder: 166g

Tomato Powder has 3.6 times more energy per unit of mass than Tofu, extra firm, prepared with nigari, which is high in comparison to other foods. Tofu, extra firm, prepared with nigari having average energy density.

Discover which food has more nutrients per 500 calories - Tofu, extra firm, prepared with nigari or Tomato Powder?

Macros Ratio

	Protein	Fat	Carbs
Tofu, extra firm, prepared with nigari	43%	51%	6%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Tofu, extra firm, prepared with nigari	Tomato Powder	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	32.7% 31.7g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.54g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	98% 1.57g	0.72% 0.012g	1.6g per day for Men 19-50 years
Omega 6	84.5% 14.4g	1.67% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.47% 7.1g	95% 124g	130g per day for Men 19-50 years
Sugars	5.9% 4.28g	100% 72.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16% 6.02g	72% 27.3g	38g per day for Men 19-50 years
Protein	107% 60g	38% 21.4g	56g per day for Men 19-50 years

Vitamins

	Tofu, extra firm, prepared with nigari	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	159% 1427μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.2% 0.29mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.07% 1.45mg	95% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	125% 6.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	58.2% 0.76mg	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	13.6% 54.2μg	49.7% 199μg	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	0% 0mg	215% 193mg	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	0.4% 0.06mg	135% 20.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	67.3% 80.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, extra firm, prepared with nigari	Tomato Powder	Recommended Dietary Allowance
Calcium	170% 1699mg	27.5% 275mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	228% 2.05mg	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	154% 12.3mg	94% 7.55mg	8mg per day for Men 19-50 years
Magnesium	50.2% 211mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	174% 4mg	140% 3.23mg	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	96% 669mg	69.8% 488mg	700mg per day for Men 19-50 years
Potassium	23% 783mg	94% 3190mg	3400mg per day for Men 19-50 years
Selenium	142% 78.3μg	16% 8.77μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	14.8% 222mg	1500mg per day for Men 19-50 years
Zinc	58.6% 6.45mg	25.7% 2.83mg	11mg per day for Men 19-50 years
Water	13.4% 496g	0.14% 5.07g	3700g per day for Men 19-50 years

Tofu, Extra Firm, Prepared With Nigari VS Tomato Powder Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tofu, extra firm, prepared with nigari or Tomato Powder?

Lets compare vitamin content per 500 calories of Tofu, extra firm, prepared with nigari vs Tomato Powder:

• 500 kcal of Tomato Powder contain more Vitamin A, 5.2 times more Vitamin B1, 4.4 times more Vitamin B2, 10.4 times more Vitamin B3, 1.5 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin C, 336.7 times more Vitamin E and 4.8 times more Vitamin K than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Tomato Powder provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin E
• Both Tofu, extra firm, prepared with nigari as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tofu, extra firm, prepared with nigari vs Tomato Powder:

• 500 calories of Tofu, extra firm, prepared with nigari have 6.2 times more Calcium, 1.6 times more Iron, 1.2 times more Manganese, 1.4 times more Phosphorus, 8.9 times more Selenium, 2.3 times more Zinc and 97.9 times more Water than Tomato Powder.
• While 500 kcal of Tomato Powder contain 1.7 times more Copper, 1.4 times more Magnesium, 4.1 times more Potassium and 9.2 times more Sodium than Tofu, extra firm, prepared with nigari.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tofu, extra firm, prepared with nigari have 43.5 times more Fat, 53.9 times more Saturated Fat, 135.7 times more Omega 3, 50.8 times more Omega 6 and 2.8 times more Protein than Tomato Powder.
• While 500 kcal of Tomato Powder contain 17.4 times more Carbohydrate, 17 times more Sugars and 4.5 times more Fiber than Tofu, extra firm, prepared with nigari.
• Both Tofu, extra firm, prepared with nigari and Tomato Powder offer comparable quantities of Energy per 500 calories.
• 500 calories of Tofu, extra firm, prepared with nigari provide inadequate amounts of Carbohydrate
• 500 calories of Tomato Powder provide inadequate amounts of Omega 3 and Omega 6