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

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Raw Firm Tofu Prepared with Calcium Sulfate	44%	49%	7%

Macro Nutrients

	Tomato Puree	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	18% 17.3g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	7.82% 2.5g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	72% 1.15g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	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	13.7% 18g	4.24% 5.5g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	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	6.5% 4.72g	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	% 4.86g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	12% 4.56g	38g per day for Men 19-50 years
Protein	5.85% 3.27g	61% 34.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	4.73% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	5.28% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	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	5.46% 22μg	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	23.4% 21mg	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	26% 3.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Raw Firm Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	136% 1355mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	44% 3.53mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	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	11.3% 79.4mg	54% 377mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	62.8% 34.5μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	4.7% 174g	3.75% 139g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Tomato Puree 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 Puree vs Raw Firm Tofu Prepared with Calcium Sulfate:

• 7 ounces of Tomato Puree have 3.8 times more Vitamin B3, 3.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 53 times more Vitamin C than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 7 oz of Raw Firm Tofu Prepared with Calcium Sulfate contain 6.3 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.6 times more Vitamin B9 than Canned Tomato Puree.
• 7 ounces of Raw Firm Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin C
• Both Canned Tomato Puree 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 Puree vs Raw Firm Tofu Prepared with Calcium Sulfate:

• 7 ounces of Tomato Puree have 1.9 times more Potassium and 1.3 times more Water than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 7 oz of Raw Firm Tofu Prepared with Calcium Sulfate contain 37.9 times more Calcium, 1.3 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 7 times more Manganese, 4.8 times more Phosphorus, 24.9 times more Selenium and 4.4 times more Zinc than Canned Tomato Puree.
• 7 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Puree have 3.2 times more Carbohydrate than Raw Firm Tofu Prepared with Calcium Sulfate.
• While 7 oz of Raw Firm Tofu Prepared with Calcium Sulfate contain 3.8 times more Energy, 41.5 times more Fat, 43.5 times more Saturated Fat, 145.5 times more Omega 3, 52.9 times more Omega 6 and 10.5 times more Protein than Canned Tomato Puree.
• Both Tomato Puree and Raw Firm Tofu Prepared with Calcium Sulfate offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6