Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Tofu Yogurt

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Stewed Canned Tomatoes	Tofu Yogurt	Recommended Dietary Allowance
Energy	1.27% 37kcal	4.6% 133kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	2.63% 2.55g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	7.5% 1.28g	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	17.4% 22.6g	130g per day for Men 19-50 years
Sugars	6.9% 5g	2.42% 1.76g	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	0.75% 0.28g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	2.13% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	2.2% 0.028mg	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	2.13% 8.5μg	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	3.94% 3.54mg	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	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Tofu Yogurt	Recommended Dietary Allowance
Calcium	4.8% 48mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	12% 0.11mg	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	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	NA	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	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	1.96% 66.6mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	33.5% 18.4μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.97% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Tofu Yogurt per 5 oz

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

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Tofu Yogurt:

• 5 ounces of Stewed Canned Tomatoes have 1.8 times more Vitamin B2, 3 times more Vitamin B3, 3.2 times more Vitamin C and 2.7 times more Vitamin E than Tofu Yogurt.
• While 5 oz of Tofu yogurt contain 1.3 times more Vitamin B1 and 1.5 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Tofu Yogurt have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Stewed Canned Ripe Red Tomatoes as well as Tofu yogurt have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Tofu Yogurt:

• 5 ounces of Stewed Canned Tomatoes have 1.5 times more Copper, 1.3 times more Iron, 4.4 times more Potassium and 6.3 times more Sodium than Tofu Yogurt.
• While 5 oz of Tofu yogurt contain 3.5 times more Calcium, 3.3 times more Magnesium, 1.9 times more Phosphorus, 21.7 times more Selenium and 1.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Tofu Yogurt contain similar levels of Water per five ounces.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc
• 5 ounces of Tofu Yogurt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Canned Tomatoes have 2.8 times more Sugars and 5 times more Fiber than Tofu Yogurt.
• While 5 oz of Tofu yogurt contain 3.6 times more Energy, 38.7 times more Omega 3, 12.2 times more Omega 6, 2.6 times more Carbohydrate and 3.8 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 Tofu Yogurt provide inadequate amounts of Fiber