Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Tofu, dried-frozen (koyadofu), prepared with calcium sulfate

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	41%	53%	6%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	32% 933kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	62% 60.2g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	27.2% 8.7g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	251% 4g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	176% 30g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	12.7% 16.5g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	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	3.6% 2.6g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	186% 104g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	16.5% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	43.7% 0.57mg	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	6.45% 25.8μg	45.6% 183μg	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	50.3% 45.2mg	1.54% 1.4mg	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	7.4% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Tofu, dried-frozen (koyadofu), prepared with calcium sulfate	Recommended Dietary Allowance
Calcium	2.2% 22mg	423% 4235mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	260% 2.34mg	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	17% 1.35mg	241% 19.3mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	85.5% 359mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	318% 7.32mg	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	7.94% 55.6mg	137% 958mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	1.17% 39.7mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	88.4% 9.72mg	11mg per day for Men 19-50 years
Water	5.06% 187g	0.31% 11.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• Cooked Ripe Red Tomatoes have more Vitamin A and 32.6 times more Vitamin C than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 13.7 times more Vitamin B1, 14.4 times more Vitamin B2, 2.2 times more Vitamin B3, 3.2 times more Vitamin B5, 3.6 times more Vitamin B6 and 7.1 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Tofu, dried-frozen (koyadofu), prepared with calcium sulfate:

• Cooked Ripe Red Tomatoes have 10.9 times more Potassium and 16.3 times more Water than Tofu, dried-frozen (koyadofu), prepared with calcium sulfate.
• While Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 194 times more Calcium, 15.7 times more Copper, 14.3 times more Iron, 20.1 times more Magnesium, 35.1 times more Manganese, 17.3 times more Phosphorus, 108.6 times more Selenium and 35 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Tofu, dried-frozen (koyadofu), prepared with calcium sulfate contains 26.1 times more Energy, 275.8 times more Fat, 292.5 times more Saturated Fat, 1012 times more Omega 3, 359.6 times more Omega 6, 2.1 times more Carbohydrate, 1.7 times more Fiber and 55.2 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Tofu, dried-frozen (koyadofu), prepared with calcium sulfate have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.