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

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	42%	44%	14%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	8.53% 8.28g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	4.9% 1.57g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	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	6.12% 7.96g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	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	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	4.7% 1.8g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	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	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	6.45% 25.8μg	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	50.3% 45.2mg	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	7.4% 1.1mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)	Recommended Dietary Allowance
Calcium	2.2% 22mg	40% 399mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	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	17% 1.35mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	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	7.94% 55.6mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	8.64% 294mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	35.7% 19.6μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	5.06% 187g	4.45% 165g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have more Vitamin A, 5.3 times more Vitamin B3, 114 times more Vitamin C and 56 times more Vitamin E than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 1.7 times more Vitamin B1, 2.9 times more Vitamin B2 and 1.5 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Vitamin B5, Vitamin B6 and Vitamin K per 7 oz.
• Both Cooked Ripe Red Tomatoes as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Cooked Ripe Red Tomatoes have 1.5 times more Potassium than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 18.3 times more Calcium, 2.8 times more Copper, 2.4 times more Iron, 4.1 times more Magnesium, 6 times more Manganese, 4.3 times more Phosphorus, 19.8 times more Selenium and 5.9 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked Ripe Red Tomatoes have 1.4 times more Carbohydrate and 4.2 times more Sugars than Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari).
• While Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) contains 4.3 times more Energy, 37.9 times more Fat, 52.9 times more Saturated Fat, 83.5 times more Omega 3, 35 times more Omega 6, 1.3 times more Fiber and 9.5 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.