Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Fried Tofu, prepared with calcium sulfate

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Fried Tofu, prepared with calcium sulfate	26%	62%	12%

Macro Nutrients

	Stewed Canned Tomatoes	Fried Tofu, prepared with calcium sulfate	Recommended Dietary Allowance
Energy	1.27% 37kcal	13% 383kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	29.5% 28.6g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	13% 4.14g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	119% 1.9g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	83.7% 14.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.75% 8.77g	9.66% 12.6g	130g per day for Men 19-50 years
Sugars	6.9% 5g	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	3.68% 2.66g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.028g	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	14.5% 5.53g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	47.6% 26.7g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Fried Tofu, prepared with calcium sulfate	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	10.8% 0.14mg	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	1.77% 7.1μg	9.57% 38.3μg	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	12.4% 11mg	0% 0mg	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	7.84% 1.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Fried Tofu, prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	4.8% 48mg	136% 1362mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	62.7% 0.56mg	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	23.6% 1.9mg	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	92% 2.1mg	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	4.05% 28.3mg	58% 407mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	73.5% 40.4μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	25.6% 2.82mg	11mg per day for Men 19-50 years
Water	3.5% 130g	1.94% 71.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Fried Tofu, prepared with calcium sulfate per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes versus 5 oz of Fried Tofu, prepared with calcium sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Fried Tofu, prepared with calcium sulfate:

• 5 ounces of Stewed Canned Tomatoes have 7.1 times more Vitamin B3 and more Vitamin C than Fried Tofu, prepared with calcium sulfate.
• While 5 oz of Fried Tofu, prepared with calcium sulfate contain 3.7 times more Vitamin B1, 1.4 times more Vitamin B2, 5.8 times more Vitamin B6 and 5.4 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Fried Tofu, prepared with calcium sulfate provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 5 ounces of Fried Tofu, prepared with calcium sulfate have insufficient amounts of Vitamin B3 and Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Fried Tofu, prepared with calcium sulfate have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Fried Tofu, prepared with calcium sulfate:

• 5 ounces of Stewed Canned Tomatoes have 1.4 times more Potassium, 13.8 times more Sodium and 1.8 times more Water than Fried Tofu, prepared with calcium sulfate.
• While 5 oz of Fried Tofu, prepared with calcium sulfate contain 28.3 times more Calcium, 3.6 times more Copper, 3.7 times more Iron, 7.9 times more Magnesium, 25.3 times more Manganese, 14.4 times more Phosphorus, 47.5 times more Selenium and 11.7 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Fried Tofu, prepared with calcium sulfate contain 10.4 times more Energy, 106.2 times more Fat, 112.2 times more Saturated Fat, 448.7 times more Omega 3, 135.7 times more Omega 6, 1.4 times more Carbohydrate, 3.9 times more Fiber and 20.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein