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

Weight per 500 calories

• Tomato Juice with Salt: 2941g
• Tofu, extra firm, prepared with nigari: 602g

Tofu, extra firm, prepared with nigari has 4.9 times more energy per unit of mass than Canned Tomato Juice with Salt, which is average in comparison to other foods. Tomato Juice with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Tofu, extra firm, prepared with nigari	43%	51%	6%

Macro Nutrients

	Tomato Juice with Salt	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.53g	32.7% 31.7g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	17.3% 5.54g	32g per day for Men 19-50 years
Omega 3	9.2% 0.15g	98% 1.57g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	84.5% 14.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	5.47% 7.1g	130g per day for Men 19-50 years
Sugars	105% 76g	5.9% 4.28g	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	54% 39g	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	% 36.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	16% 6.02g	38g per day for Men 19-50 years
Protein	44.6% 25g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Vitamin A	75% 676μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	176% 2.3mg	22.2% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 19.8mg	9.07% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	38.5% 0.5mg	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	147% 588μg	13.6% 54.2μg	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	2291% 2062mg	0% 0mg	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	62.7% 9.4mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.4% 67.6μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Tofu, extra firm, prepared with nigari	Recommended Dietary Allowance
Calcium	29.4% 294mg	170% 1699mg	1000mg per day for Men 19-50 years
Copper	137% 1.24mg	134% 1.2mg	0.9mg per day for Men 19-50 years
Fluoride	5.07% 203μg	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	143% 11.5mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	77% 324mg	50.2% 211mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	174% 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	80% 559mg	96% 669mg	700mg per day for Men 19-50 years
Potassium	188% 6382mg	23% 783mg	3400mg per day for Men 19-50 years
Selenium	26.7% 14.7μg	142% 78.3μg	55μg per day for Men 19-50 years
Sodium	496% 7441mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	29.4% 3.24mg	58.6% 6.45mg	11mg per day for Men 19-50 years
Water	75% 2772g	13.4% 496g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Tomato Juice with Salt have more Vitamin A, 10.2 times more Vitamin B1, 7.9 times more Vitamin B2, 13.6 times more Vitamin B3, 4.1 times more Vitamin B6, 10.8 times more Vitamin B9, more Vitamin C, 156.2 times more Vitamin E and 4 times more Vitamin K than Tofu, extra firm, prepared with nigari.
• 500 calories of Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin E
• Both Canned Tomato Juice with Salt as well as Tofu, extra firm, prepared with nigari have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Tomato Juice with Salt have 1.5 times more Magnesium, 8.1 times more Potassium, 308.8 times more Sodium and 5.6 times more Water than Tofu, extra firm, prepared with nigari.
• While 500 kcal of Tofu, extra firm, prepared with nigari contain 5.8 times more Calcium, 2 times more Manganese, 5.3 times more Selenium and 2 times more Zinc than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Tofu, extra firm, prepared with nigari contain similar levels of Copper, Iron and Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Juice with Salt have 14.6 times more Carbohydrate, 17.7 times more Sugars and 2 times more Fiber than Tofu, extra firm, prepared with nigari.
• While 500 kcal of Tofu, extra firm, prepared with nigari contain 3.7 times more Fat, 9.9 times more Saturated Fat, 10.7 times more Omega 3, 22.2 times more Omega 6 and 2.4 times more Protein than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Tofu, extra firm, prepared with nigari offer comparable quantities of Energy per 500 calories.
• 500 calories of Tomato Juice with Salt provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Tofu, extra firm, prepared with nigari provide inadequate amounts of Carbohydrate