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

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%

Macro Nutrients

	Tomato Paste	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	4% 116kcal	3.7% 108kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	7% 6.78g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	3.06% 0.98g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	28.3% 0.45g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	20% 3.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 27g	2.04% 2.65g	130g per day for Men 19-50 years
Sugars	24% 17.3g	1.2% 0.88g	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	11.4% 8.3g	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	% 8.15g	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	15.3% 5.8g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	11% 6.12g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Vitamin A	12% 108μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	9.57% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	1.73% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	1.93% 0.096mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	5.12% 0.067mg	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	4.25% 17μg	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	34.5% 31mg	0.16% 0.14mg	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	40.6% 6.1mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	5.1% 51mg	49.6% 496mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	30.4% 0.27mg	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	53% 4.22mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	37.3% 0.86mg	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	17% 118mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	5.04% 172mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	23% 12.6μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3.24% 120g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Raw Regular Tofu Prepared with Calcium Sulfate per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Paste versus 5 oz of Raw Regular Tofu Prepared with Calcium Sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Tomato Paste have 2.9 times more Vitamin B2, 15.8 times more Vitamin B3, 2.1 times more Vitamin B5, 4.6 times more Vitamin B6, 219 times more Vitamin C, 430 times more Vitamin E and 4.8 times more Vitamin K than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 5 oz of Raw Regular Tofu Prepared with Calcium Sulfate contain 1.4 times more Vitamin B1 than Canned Tomato Paste.
• Both Tomato Paste and Raw Regular Tofu Prepared with Calcium Sulfate provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin C and Vitamin E
• Both Canned Tomato Paste as well as Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Tomato Paste have 1.9 times more Copper, 1.4 times more Magnesium, 8.4 times more Potassium and 8.4 times more Sodium than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 5 oz of Raw Regular Tofu Prepared with Calcium Sulfate contain 9.7 times more Calcium, 1.8 times more Iron, 2 times more Manganese, 1.7 times more Selenium and 1.3 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Raw Regular Tofu Prepared with Calcium Sulfate contain similar levels of Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 10.1 times more Carbohydrate, 19.6 times more Sugars and 13.7 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 5 oz of Raw Regular Tofu Prepared with Calcium Sulfate contain 10.2 times more Fat, 6.9 times more Saturated Fat, 45.6 times more Omega 3, 15.7 times more Omega 6 and 1.9 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Raw Regular Tofu Prepared with Calcium Sulfate offer comparable quantities of Energy per five ounces.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6
• 5 ounces of Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate and Fiber