Comparing Nutrients in 5 ounces Tofu, dried-frozen (koyadofu), prepared with calcium sulfate VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	41%	53%	6%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	23% 666kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	44.3% 43g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	19.4% 6.2g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	179% 2.87g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	126% 21.4g	0.62% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.05% 11.8g	6.75% 8.77g	130g per day for Men 19-50 years
Sugars	NA	6.9% 5g	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	3.68% 2.66g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.028g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	133% 74.3g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.4% 0.7mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.41mg	1.85% 0.024mg	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	32.6% 130μg	1.77% 7.1μg	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	1.1% 0.99mg	12.4% 11mg	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	NA	7.84% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	302% 3025mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	186% 1.67mg	17.6% 0.16mg	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	172% 13.8mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	61% 257mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	227% 5.23mg	3.64% 0.084mg	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	98% 685mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	0.83% 28.3mg	8.63% 293mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	63% 6.95mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.22% 8.2g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tofu, dried-frozen (koyadofu), prepared with calcium sulfate vs Stewed Canned Tomatoes:

• Tofu, dried-frozen (koyadofu), prepared with calcium sulfate has 10.7 times more Vitamin B1, 9.1 times more Vitamin B2, 1.7 times more Vitamin B3, 3.6 times more Vitamin B5, 16.8 times more Vitamin B6 and 18.4 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A and 11.3 times more Vitamin C than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• Both Tofu, dried-frozen (koyadofu), prepared with calcium sulfate as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tofu, dried-frozen (koyadofu), prepared with calcium sulfate vs Stewed Canned Tomatoes:

• Tofu, dried-frozen (koyadofu), prepared with calcium sulfate has 62.8 times more Calcium, 10.5 times more Copper, 7.3 times more Iron, 15.1 times more Magnesium, 62.5 times more Manganese, 24.2 times more Phosphorus, 90.5 times more Selenium and 28.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 10.4 times more Potassium, 36.8 times more Sodium and 15.8 times more Water than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.

Comparison of macro-nutrients per 5 ounces:

• Tofu, dried-frozen (koyadofu), prepared with calcium sulfate has 18.1 times more Energy, 159.7 times more Fat, 168.8 times more Saturated Fat, 674.7 times more Omega 3, 204.1 times more Omega 6, 1.3 times more Carbohydrate and 57.6 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Tofu, dried-frozen (koyadofu), prepared with calcium sulfate and Stewed Canned Ripe Red Tomatoes have similar amounts of Fiber per 5 oz.
• Both Tofu, dried-frozen (koyadofu), prepared with calcium sulfate as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.