Comparing Nutrients in 7 ounces Tomato Paste VS Fried Tofu

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Fried Tofu	26%	62%	12%

Macro Nutrients

	Tomato Paste	Fried Tofu	Recommended Dietary Allowance
Energy	5.6% 163kcal	18.5% 536kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	41.3% 40g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	167% 2.67g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	117% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	33.3% 24g	7.45% 5.4g	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	16% 11.6g	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	% 11.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	21.4% 8.14g	20.4% 7.74g	38g per day for Men 19-50 years
Protein	15.3% 8.57g	66.7% 37.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Fried Tofu	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	15% 0.2mg	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	5.95% 24μg	13.4% 53.6μg	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	48.3% 43.5mg	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	57% 8.53mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Fried Tofu	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	74% 738mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	87.8% 0.79mg	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	74% 5.9mg	121% 9.66mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	129% 2.97mg	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	23.5% 165mg	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	59% 2012mg	8.52% 290mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	103% 56.6μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	3.94% 146g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Fried Tofu per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomato Paste versus 7 oz of Fried Tofu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomato Paste vs Fried Tofu:

• 7 ounces of Tomato Paste have 76 times more Vitamin A, 3.1 times more Vitamin B2, 30.8 times more Vitamin B3, 2.2 times more Vitamin B6, more Vitamin C, 107.5 times more Vitamin E and 1.5 times more Vitamin K than Fried Tofu.
• While 7 oz of Fried Tofu contain 2.8 times more Vitamin B1 and 2.3 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Fried Tofu provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Fried Tofu have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin E
• Both Canned Tomato Paste as well as Fried Tofu have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Paste vs Fried Tofu:

• 7 ounces of Tomato Paste have 6.9 times more Potassium and 3.7 times more Sodium than Fried Tofu.
• While 7 oz of Fried Tofu contain 10.3 times more Calcium, 1.6 times more Iron, 1.4 times more Magnesium, 5 times more Manganese, 3.5 times more Phosphorus, 5.4 times more Selenium and 3.2 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Fried Tofu contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Paste have 2.1 times more Carbohydrate and 4.5 times more Sugars than Fried Tofu.
• While 7 oz of Fried Tofu contain 3.3 times more Energy, 42.9 times more Fat, 29.2 times more Saturated Fat, 192.3 times more Omega 3, 66.1 times more Omega 6 and 4.4 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Fried Tofu offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6