Comparing Nutrients in 500 calories Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm VS Cooked Ripe Red Tomatoes

Weight per 500 calories

• Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm: 544g
• Cooked Ripe Red Tomatoes: 2778g

Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 5.1 times more energy per 100g than Cooked Ripe Red Tomatoes. It has average energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	44%	48%	8%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.6g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	10% 3.26g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	NA	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	NA	6.86% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.6% 9.9g	85.7% 111g	130g per day for Men 19-50 years
Sugars	3% 2.17g	95% 69g	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	50% 36.4g	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	% 32.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	14.3% 5.43g	51% 19.4g	38g per day for Men 19-50 years
Protein	99% 55.3g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	184% 2.4mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	71.7% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	169% 2.2mg	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	90% 361μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	328% 7.9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	704% 633mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	91% 549IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	65% 77.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	134% 1337mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	NA	231% 2.1mg	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	109% 8.7mg	236% 19mg	8mg per day for Men 19-50 years
Magnesium	NA	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	NA	127% 2.9mg	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	100% 701mg	111% 778mg	700mg per day for Men 19-50 years
Potassium	NA	178% 6056mg	3400mg per day for Men 19-50 years
Selenium	NA	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	NA	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	12% 445g	71% 2621g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm vs Cooked Ripe Red Tomatoes:

• Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 3.9 times more Vitamin B2, 1.2 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Cooked Ripe Red Tomatoes.

Comparing minerals per 500 calories for Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm vs Cooked Ripe Red Tomatoes:

• Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 4.4 times more Calcium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.2 times more Iron, 8 times more Sodium and 5.9 times more Water than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm and Cooked Ripe Red Tomatoes have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm have 8.7 times more Fat, 7.8 times more Saturated Fat and 2.1 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 11.3 times more Carbohydrate, 31.8 times more Sugars and 3.6 times more Fiber than Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm and Cooked Ripe Red Tomatoes have similar amounts of Energy per 500 kcal.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Extra Firm as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.