Comparing Nutrients in 5 ounces Raw Regular Tofu Prepared with Calcium Sulfate VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%
Tomatoes	17%	9%	74%

Macro Nutrients

	Raw Regular Tofu Prepared with Calcium Sulfate	Tomatoes	Recommended Dietary Allowance
Energy	3.7% 108kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.78g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	3.06% 0.98g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	28.3% 0.45g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	20% 3.37g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.04% 2.65g	4.24% 5.5g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	5.14% 3.73g	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	2.68% 1.94g	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	% 1.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	1.1% 0.43g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Raw Regular Tofu Prepared with Calcium Sulfate	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.57% 0.11mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.73% 0.28mg	5.26% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.93% 0.096mg	2.52% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.12% 0.067mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.2% 0.66μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	5.3% 21.3μg	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	0.16% 0.14mg	21.6% 19.4mg	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	0.094% 0.014mg	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	9.33% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Regular Tofu Prepared with Calcium Sulfate	Tomatoes	Recommended Dietary Allowance
Calcium	49.6% 496mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	9.3% 0.084mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	95% 7.6mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	7.03% 0.16mg	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	19.6% 137mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	5.04% 172mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	23% 12.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.24% 120g	3.62% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Raw Regular Tofu Prepared with Calcium Sulfate vs Tomatoes:

• Raw Regular Tofu Prepared with Calcium Sulfate has 2.2 times more Vitamin B1 and 2.7 times more Vitamin B2 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.7 times more Vitamin B6, 137 times more Vitamin C, 54 times more Vitamin E and 3.3 times more Vitamin K than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Raw Ripe Red Tomatoes have similar amounts of Vitamin B9 per 5 oz.
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Raw Regular Tofu Prepared with Calcium Sulfate vs Tomatoes:

• Raw Regular Tofu Prepared with Calcium Sulfate has 35 times more Calcium, 3.3 times more Copper, 19.9 times more Iron, 2.7 times more Magnesium, 5.3 times more Manganese, 4 times more Phosphorus, more Selenium and 4.7 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2 times more Potassium than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate and Raw Ripe Red Tomatoes have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Regular Tofu Prepared with Calcium Sulfate has 4.2 times more Energy, 23.9 times more Fat, 24.7 times more Saturated Fat, 106.3 times more Omega 3, 29.8 times more Omega 6 and 9.2 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.1 times more Carbohydrate, 4.2 times more Sugars and 4 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• Both Raw Regular Tofu Prepared with Calcium Sulfate as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.