Comparing Nutrients in 5 ounces Tofu Yogurt VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Tofu Yogurt	15%	17%	68%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Tofu Yogurt	Tomato Paste	Recommended Dietary Allowance
Energy	4.6% 133kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	2.63% 2.55g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.28g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.4% 22.6g	20.6% 27g	130g per day for Men 19-50 years
Sugars	2.42% 1.76g	24% 17.3g	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	11.4% 8.3g	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	% 8.15g	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	0.75% 0.28g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	11% 6.12g	56g per day for Men 19-50 years

Vitamins

	Tofu Yogurt	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	12% 108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.13% 0.34mg	27.3% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.03% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	23.6% 0.31mg	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	2.13% 8.5μg	4.25% 17μg	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	3.94% 3.54mg	34.5% 31mg	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	2.93% 0.44mg	40.6% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	13.5% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tofu Yogurt	Tomato Paste	Recommended Dietary Allowance
Calcium	16.7% 167mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	57.5% 0.52mg	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	18.8% 1.5mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	NA	18.6% 0.43mg	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	7.7% 54mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	1.96% 66.6mg	42.3% 1437mg	3400mg per day for Men 19-50 years
Selenium	33.5% 18.4μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	2.97% 110g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Tofu Yogurt VS Tomato Paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Tofu Yogurt versus 5 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tofu Yogurt vs Tomato Paste:

• 5 oz of Canned Tomato Paste contain 38 times more Vitamin A, 7.7 times more Vitamin B2, 12.8 times more Vitamin B3, 10.8 times more Vitamin B6, 2 times more Vitamin B9, 8.8 times more Vitamin C, 13.9 times more Vitamin E and 3.3 times more Vitamin K than Tofu yogurt.
• Both Tofu Yogurt and Tomato Paste provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Tofu Yogurt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Tofu yogurt as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tofu Yogurt vs Tomato Paste:

• 5 ounces of Tofu Yogurt have 3.3 times more Calcium and 2.5 times more Selenium than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 4.9 times more Copper, 2.8 times more Iron, 2.2 times more Phosphorus, 21.6 times more Potassium, 1.7 times more Sodium and 2 times more Zinc than Tofu yogurt.
• Both Tofu Yogurt and Tomato Paste contain similar levels of Magnesium per five ounces.
• 5 ounces of Tofu Yogurt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tofu Yogurt have 16.6 times more Omega 3 and 5.9 times more Omega 6 than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 9.8 times more Sugars and 20.5 times more Fiber than Tofu yogurt.
• Both Tofu Yogurt and Tomato Paste offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• 5 ounces of Tofu Yogurt provide inadequate amounts of Fiber
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6