Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Vitasoy USA, Nasoya Lite Firm Tofu

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Vitasoy USA, Nasoya Lite Firm Tofu	62%	28%	10%

Macro Nutrients

	Stewed Canned Tomatoes	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Energy	1.27% 37kcal	2.64% 76.5kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	2.5% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	NA	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	1.4% 1.84g	130g per day for Men 19-50 years
Sugars	6.9% 5g	0.39% 0.28g	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	2.24% 0.85g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	15% 135μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	NA	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	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	139% 3.35μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.4% 11mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	37% 223IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.84% 1.18mg	49.3% 7.4mg	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	Vitasoy USA, Nasoya Lite Firm Tofu	Recommended Dietary Allowance
Calcium	4.8% 48mg	26% 261mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	NA	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	NA	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	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	NA	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	21% 313mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	NA	11mg per day for Men 19-50 years
Water	3.5% 130g	3.34% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Vitasoy USA, Nasoya Lite Firm Tofu per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes versus 5 oz of Vitasoy USA, Nasoya Lite Firm Tofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Vitasoy USA, Nasoya Lite Firm Tofu:

• 5 oz of Vitasoy USA, Nasoya Lite Firm Tofu contain 10.6 times more Vitamin A, more Vitamin B12, more Vitamin D and 6.3 times more Vitamin E than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Vitasoy USA, Nasoya Lite Firm Tofu:

• 5 ounces of Stewed Canned Tomatoes have 6.5 times more Sodium than Vitasoy USA, Nasoya Lite Firm Tofu.
• While 5 oz of Vitasoy USA, Nasoya Lite Firm Tofu contain 5.4 times more Calcium and 9.1 times more Phosphorus than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Vitasoy USA, Nasoya Lite Firm Tofu contain similar levels of Iron and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Canned Tomatoes have 4.8 times more Carbohydrate, 17.6 times more Sugars and 1.7 times more Fiber than Vitasoy USA, Nasoya Lite Firm Tofu.
• While 5 oz of Vitasoy USA, Nasoya Lite Firm Tofu contain 9.1 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Protein
• 5 ounces of Vitasoy USA, Nasoya Lite Firm Tofu provide inadequate amounts of Carbohydrate and Fiber
• Both Stewed Canned Ripe Red Tomatoes as well as Vitasoy USA, Nasoya Lite Firm Tofu provide inadequate amounts of Energy in five ounces.