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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Raw Regular Tofu Prepared with Calcium Sulfate	39%	52%	9%

Macro Nutrients

	Tomatoes	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	9.78% 9.5g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	4.3% 1.37g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	39.6% 0.63g	1.6g per day for Men 19-50 years
Omega 6	0.93% 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	5.94% 7.7g	2.85% 3.7g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	28.6% 16g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	2.4% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	2.7% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	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	30.2% 27mg	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	7.14% 1.07mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Raw Regular Tofu Prepared with Calcium Sulfate	Recommended Dietary Allowance
Calcium	2% 20mg	69.5% 695mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	42.6% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	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	6.8% 47.6mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	7.06% 240mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	32% 17.7μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	5.07% 188g	4.53% 168g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Raw Regular Tofu Prepared with Calcium Sulfate:

• Raw Ripe Red Tomatoes have 3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.7 times more Vitamin B6, 137 times more Vitamin C, 54 times more Vitamin E and 3.3 times more Vitamin K than Raw Regular Tofu Prepared with Calcium Sulfate.
• While Raw Regular Tofu Prepared with Calcium Sulfate contains 2.2 times more Vitamin B1 and 2.7 times more Vitamin B2 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Regular Tofu Prepared with Calcium Sulfate have similar amounts of Vitamin B9 per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Raw Regular Tofu Prepared with Calcium Sulfate:

• Raw Ripe Red Tomatoes have 2 times more Potassium than Raw Regular Tofu Prepared with Calcium Sulfate.
• While Raw Regular Tofu Prepared with Calcium Sulfate contains 35 times more Calcium, 3.3 times more Copper, 19.9 times more Iron, 2.7 times more Magnesium, 5.3 times more Manganese, 4 times more Phosphorus, more Selenium and 4.7 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Regular Tofu Prepared with Calcium Sulfate have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 2.1 times more Carbohydrate, 4.2 times more Sugars and 4 times more Fiber than Raw Regular Tofu Prepared with Calcium Sulfate.
• While Raw Regular Tofu Prepared with Calcium Sulfate contains 4.2 times more Energy, 23.9 times more Fat, 24.7 times more Saturated Fat, 106.3 times more Omega 3, 29.8 times more Omega 6 and 9.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Regular Tofu Prepared with Calcium Sulfate have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.