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

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%

Macro Nutrients

	Tomato Paste	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	5.6% 163kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	18% 17.3g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	7.82% 2.5g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	72% 1.15g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	50.7% 8.6g	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	4.24% 5.5g	130g per day for Men 19-50 years
Sugars	33.3% 24g	NA	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	12% 4.56g	38g per day for Men 19-50 years
Protein	15.3% 8.57g	61% 34.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	4.73% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	5.28% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	14% 0.18mg	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	14.4% 57.5μg	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	48.3% 43.5mg	0.44% 0.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	136% 1355mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	83.3% 0.75mg	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	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	102% 2.34mg	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	54% 377mg	700mg per day for Men 19-50 years
Potassium	59% 2012mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	62.8% 34.5μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	3.94% 146g	3.75% 139g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Raw Firm Tofu Prepared with Calcium Sulfate per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomato Paste versus 7 oz of Raw Firm Tofu Prepared with Calcium Sulfate to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Tomato Paste have 1.5 times more Vitamin B2, 8.1 times more Vitamin B3, 2.3 times more Vitamin B6 and 109.5 times more Vitamin C than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 7 oz of Raw Firm Tofu Prepared with Calcium Sulfate contain 2.6 times more Vitamin B1 and 2.4 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Raw Firm Tofu Prepared with Calcium Sulfate provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Raw Firm Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin C
• Both Canned Tomato Paste as well as Raw Firm Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Tomato Paste have 4.3 times more Potassium and 4.2 times more Sodium than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 7 oz of Raw Firm Tofu Prepared with Calcium Sulfate contain 19 times more Calcium, 1.4 times more Magnesium, 3.9 times more Manganese, 2.3 times more Phosphorus, 3.3 times more Selenium and 2.5 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Raw Firm Tofu Prepared with Calcium Sulfate contain similar levels of Copper and Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Paste have 6.8 times more Carbohydrate and 1.8 times more Fiber than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 7 oz of Raw Firm Tofu Prepared with Calcium Sulfate contain 1.8 times more Energy, 18.6 times more Fat, 12.6 times more Saturated Fat, 83.1 times more Omega 3, 28.5 times more Omega 6 and 4 times more Protein than Canned Tomato Paste.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6