Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%

Macro Nutrients

	Stewed Canned Tomatoes	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	8.53% 8.28g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	4.9% 1.57g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.45% 12.3g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	9.63% 7g	1.64% 1.2g	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	5.15% 3.73g	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	% 3.23g	NA	g per day for Men 19-50 years
Sucrose	% 0.04g	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	11% 0.14mg	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	2.5% 9.92μg	9.43% 37.7μg	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	17.4% 15.7mg	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	11% 1.65mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	40% 399mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	47% 0.42mg	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	33% 2.64mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	54% 1.24mg	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	5.67% 39.7mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	8.64% 294mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	35.7% 19.6μg	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	4.9% 182g	4.45% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) per 7 oz

Compare the macro and micronutrient content in 7 oz of Stewed Canned Tomatoes versus 7 oz of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Stewed Canned Tomatoes vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 7 ounces of Stewed Canned Tomatoes have 7.1 times more Vitamin B3, 39.5 times more Vitamin C and 83 times more Vitamin E than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 7 oz of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 1.3 times more Vitamin B1, 1.8 times more Vitamin B2, 4.2 times more Vitamin B6 and 3.8 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 7 ounces of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B3, Vitamin C and Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari):

• 7 ounces of Stewed Canned Tomatoes have 1.4 times more Potassium and 18.4 times more Sodium than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 7 oz of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 5.9 times more Calcium, 1.9 times more Copper, 3.1 times more Magnesium, 10.6 times more Manganese, 6.1 times more Phosphorus, 16.5 times more Selenium and 4.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stewed Canned Tomatoes have 2.2 times more Carbohydrate and 5.9 times more Sugars than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While 7 oz of Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contain 3 times more Energy, 21.9 times more Fat, 30.5 times more Saturated Fat, 55.7 times more Omega 3, 19.9 times more Omega 6 and 9.9 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein