Comparing Nutrients in 5 ounces Raw Firm Tofu Prepared with Calcium Sulfate VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Raw Firm Tofu Prepared with Calcium Sulfate	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	7.04% 204kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.4g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	51.6% 0.82g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	36% 6.15g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.03% 3.94g	3.95% 5.13g	130g per day for Men 19-50 years
Sugars	NA	NA	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	8.58% 3.26g	NA	38g per day for Men 19-50 years
Protein	43.7% 24.5g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Raw Firm Tofu Prepared with Calcium Sulfate	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	NA	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.7% 0.22mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	11.2% 0.15mg	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	10.3% 41μg	3.2% 12.8μg	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	0.31% 0.28mg	9.76% 8.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Firm Tofu Prepared with Calcium Sulfate	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	97% 968mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	14% 0.13mg	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	47% 3.77mg	4.6% 0.37mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82.2mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	72.8% 1.67mg	8.14% 0.19mg	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	38.5% 269mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	45% 24.7μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.23mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	2.68% 99g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Firm Tofu Prepared with Calcium Sulfate VS Canned Tomatoes with Green Chilies per 5 oz

Compare the macro and micronutrient content in 5 oz of Raw Firm Tofu Prepared with Calcium Sulfate versus 5 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Raw Firm Tofu Prepared with Calcium Sulfate vs Canned Tomatoes with Green Chilies:

• 5 ounces of Raw Firm Tofu Prepared with Calcium Sulfate have 4.6 times more Vitamin B1, 5.4 times more Vitamin B2 and 3.2 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain 1.7 times more Vitamin B3 and 31 times more Vitamin C than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Raw Firm Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin C
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Raw Firm Tofu Prepared with Calcium Sulfate as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Raw Firm Tofu Prepared with Calcium Sulfate vs Canned Tomatoes with Green Chilies:

• 5 ounces of Raw Firm Tofu Prepared with Calcium Sulfate have 34.2 times more Calcium, 4.2 times more Copper, 10.2 times more Iron, 5.3 times more Magnesium, 8.9 times more Manganese, 13.6 times more Phosphorus, 2.2 times more Potassium, 43.5 times more Selenium and 12.1 times more Zinc than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain 28.6 times more Sodium and 1.3 times more Water than Raw Firm Tofu Prepared with Calcium Sulfate.
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw Firm Tofu Prepared with Calcium Sulfate have 9.6 times more Energy, 109 times more Fat, 114.6 times more Saturated Fat, 582 times more Omega 3, 149.6 times more Omega 6 and 25 times more Protein than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain 1.3 times more Carbohydrate than Raw Firm Tofu Prepared with Calcium Sulfate.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein