Comparing Nutrients in 7 ounces Raw Firm Tofu Prepared with Calcium Sulfate VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%
Tomatoes	17%	9%	74%

Macro Nutrients

	Raw Firm Tofu Prepared with Calcium Sulfate	Tomatoes	Recommended Dietary Allowance
Energy	9.85% 286kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.3g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	7.82% 2.5g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	72% 1.15g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	50.7% 8.6g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.24% 5.5g	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	NA	7.2% 5.2g	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	NA	3.75% 2.7g	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	NA	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	12% 4.56g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	61% 34.3g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Raw Firm Tofu Prepared with Calcium Sulfate	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.73% 0.76mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.28% 0.26mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.1% 0.93μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14.4% 57.5μg	7.44% 29.8μg	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	0.44% 0.4mg	30.2% 27mg	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	NA	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Firm Tofu Prepared with Calcium Sulfate	Tomatoes	Recommended Dietary Allowance
Calcium	136% 1355mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.56μg	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	66% 5.28mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	102% 2.34mg	9.84% 0.23mg	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	54% 377mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	62.8% 34.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	3.75% 139g	5.07% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Raw Firm Tofu Prepared with Calcium Sulfate vs Tomatoes:

• Raw Firm Tofu Prepared with Calcium Sulfate has 4.3 times more Vitamin B1, 5.4 times more Vitamin B2, 1.5 times more Vitamin B5 and 1.9 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.6 times more Vitamin B3 and 68.5 times more Vitamin C than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 per 7 oz.
• Both Raw Firm Tofu Prepared with Calcium Sulfate as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Raw Firm Tofu Prepared with Calcium Sulfate vs Tomatoes:

• Raw Firm Tofu Prepared with Calcium Sulfate has 68.3 times more Calcium, 6.4 times more Copper, 9.9 times more Iron, 5.3 times more Magnesium, 10.4 times more Manganese, 7.9 times more Phosphorus, more Selenium and 9.2 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Water than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate and Raw Ripe Red Tomatoes have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Firm Tofu Prepared with Calcium Sulfate has 8 times more Energy, 43.6 times more Fat, 45 times more Saturated Fat, 194 times more Omega 3, 54.2 times more Omega 6, 1.9 times more Fiber and 19.6 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Carbohydrate than Raw Firm Tofu Prepared with Calcium Sulfate.
• Both Raw Firm Tofu Prepared with Calcium Sulfate as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.