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

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%

Macro Nutrients

	Tomato Puree	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	9.78% 9.5g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	4.3% 1.37g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	39.6% 0.63g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	27.8% 4.72g	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	2.85% 3.7g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	1.7% 1.23g	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	1.57% 0.6g	38g per day for Men 19-50 years
Protein	5.85% 3.27g	28.6% 16g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Raw Regular 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	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	2.4% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	2.7% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	7.17% 0.093mg	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	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	23.4% 21mg	0.22% 0.2mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	69.5% 695mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	42.6% 0.38mg	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	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	52.2% 1.2mg	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	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	7.06% 240mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	32% 17.7μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.53% 168g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Raw Regular 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 Regular 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 Regular Tofu Prepared with Calcium Sulfate:

• 7 ounces of Tomato Puree have 1.5 times more Vitamin B2, 7.5 times more Vitamin B3, 6.5 times more Vitamin B5, 2.7 times more Vitamin B6, 106 times more Vitamin C, 197 times more Vitamin E and 1.4 times more Vitamin K than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 7 oz of Raw Regular Tofu Prepared with Calcium Sulfate contain 3.2 times more Vitamin B1 and 1.4 times more Vitamin B9 than Canned Tomato Puree.
• 7 ounces of Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin C and Vitamin E
• Both Canned Tomato Puree as well as Raw Regular 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 Regular Tofu Prepared with Calcium Sulfate:

• 7 ounces of Tomato Puree have 1.5 times more Copper and 3.6 times more Potassium than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 7 oz of Raw Regular Tofu Prepared with Calcium Sulfate contain 19.4 times more Calcium, 3 times more Iron, 1.3 times more Magnesium, 3.6 times more Manganese, 2.4 times more Phosphorus, 12.7 times more Selenium and 2.2 times more Zinc than Canned Tomato Puree.
• Both Tomato Puree and Raw Regular Tofu Prepared with Calcium Sulfate contain similar levels of Water per seven ounces.
• 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 4.8 times more Carbohydrate, 7.8 times more Sugars and 6.3 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• While 7 oz of Raw Regular Tofu Prepared with Calcium Sulfate contain 2 times more Energy, 22.8 times more Fat, 23.8 times more Saturated Fat, 79.8 times more Omega 3, 29 times more Omega 6 and 4.9 times more Protein than Canned Tomato Puree.
• 7 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6
• 7 ounces of Raw Regular Tofu Prepared with Calcium Sulfate provide inadequate amounts of Carbohydrate and Fiber