Comparing Nutrients in 7 ounces Vitasoy USA, Nasoya Lite Firm Tofu VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA, Nasoya Lite Firm Tofu	62%	28%	10%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Vitasoy USA, Nasoya Lite Firm Tofu	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	3.7% 107kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	3.48% 3.37g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	NA	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	NA	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2% 2.58g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	9.63% 7g	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	NA	5.15% 3.73g	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	NA	% 3.23g	g per day for Men 19-50 years
Sucrose	NA	% 0.04g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	5.22% 2g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA, Nasoya Lite Firm Tofu	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	21% 189μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	2.6% 0.034mg	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	NA	2.5% 9.92μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	195% 4.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	17.4% 15.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	52% 312IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	69% 10.4mg	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA, Nasoya Lite Firm Tofu	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	36.5% 365mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	NA	24.7% 0.22mg	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	39.7% 3.18mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	NA	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	NA	5.1% 0.12mg	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	51.3% 359mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	NA	12% 411mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	NA	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Vitasoy USA, Nasoya Lite Firm Tofu VS Stewed Canned Tomatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Vitasoy USA, Nasoya Lite Firm Tofu versus 7 oz of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Vitasoy USA, Nasoya Lite Firm Tofu vs Stewed Canned Tomatoes:

• 7 ounces of Vitasoy USA, Nasoya Lite Firm Tofu have 10.6 times more Vitamin A, more Vitamin B12, more Vitamin D and 6.3 times more Vitamin E than Stewed Canned Tomatoes.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

Comparing minerals per 7 ounces for Vitasoy USA, Nasoya Lite Firm Tofu vs Stewed Canned Tomatoes:

• 7 ounces of Vitasoy USA, Nasoya Lite Firm Tofu have 5.4 times more Calcium, 1.2 times more Iron and 9.1 times more Phosphorus than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 6.5 times more Sodium than Vitasoy USA, Nasoya Lite Firm Tofu.
• Both Vitasoy USA, Nasoya Lite Firm Tofu and Stewed Canned Tomatoes contain similar levels of Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Vitasoy USA, Nasoya Lite Firm Tofu have 9.1 times more Protein than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 4.8 times more Carbohydrate, 17.6 times more Sugars and 1.7 times more Fiber than Vitasoy USA, Nasoya Lite Firm Tofu.
• 7 ounces of Vitasoy USA, Nasoya Lite Firm Tofu provide inadequate amounts of Carbohydrate and Fiber
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Protein
• Both Vitasoy USA, Nasoya Lite Firm Tofu as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy in seven ounces.