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

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%

Macro Nutrients

	Stewed Canned Tomatoes	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	1.27% 37kcal	3.7% 108kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	7% 6.78g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	3.06% 0.98g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	28.3% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	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	6.75% 8.77g	2.04% 2.65g	130g per day for Men 19-50 years
Sugars	6.9% 5g	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	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	1.1% 0.43g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Raw Regular 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	9.57% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	1.73% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	1.93% 0.096mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	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	1.77% 7.1μg	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	12.4% 11mg	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	7.84% 1.18mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	4.8% 48mg	49.6% 496mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	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	23.6% 1.9mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	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	4.05% 28.3mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	5.04% 172mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	23% 12.6μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.24% 120g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Raw Regular 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 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 Stewed Canned Tomatoes vs Raw Regular Tofu Prepared with Calcium Sulfate:

• 5 ounces of Stewed Canned Tomatoes have 3.7 times more Vitamin B3, 1.7 times more Vitamin B5, 79 times more Vitamin C and 83 times more Vitamin E than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 5 oz of Raw Regular Tofu Prepared with Calcium Sulfate contain 1.8 times more Vitamin B1, 1.5 times more Vitamin B2, 2.8 times more Vitamin B6 and 3 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 5 ounces of Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin C and Vitamin E
• Both Stewed Canned Ripe Red Tomatoes 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 Stewed Canned Tomatoes vs Raw Regular Tofu Prepared with Calcium Sulfate:

• 5 ounces of Stewed Canned Tomatoes have 1.7 times more Potassium and 31.6 times more Sodium than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 5 oz of Raw Regular Tofu Prepared with Calcium Sulfate contain 10.3 times more Calcium, 1.7 times more Copper, 4 times more Iron, 2.5 times more Magnesium, 10.3 times more Manganese, 4.9 times more Phosphorus, 14.8 times more Selenium and 4.7 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Raw Regular Tofu Prepared with Calcium Sulfate contain similar levels of Water per five ounces.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Canned Tomatoes have 3.3 times more Carbohydrate, 5.7 times more Sugars and 3.3 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 5 oz of Raw Regular Tofu Prepared with Calcium Sulfate contain 2.9 times more Energy, 25.2 times more Fat, 26.6 times more Saturated Fat, 106.3 times more Omega 3, 32.2 times more Omega 6 and 8.9 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
• 5 ounces of Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate and Fiber