Comparing Nutrients in 7 ounces Vitasoy USA Organic Nasoya, Tofu Plus Firm VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Vitasoy USA Organic Nasoya, Tofu Plus Firm	50%	41%	9%
Tomatoes	17%	9%	74%

Macro Nutrients

	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Tomatoes	Recommended Dietary Allowance
Energy	5.06% 147kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	6.96% 6.75g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	1.86% 0.6g	0.17% 0.056g	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	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.6% 3.4g	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	0.82% 0.6g	7.2% 5.2g	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	NA	3.75% 2.7g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	4.18% 1.6g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	32.6% 18.2g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.3% 0.99mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.1% 0.93μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	7.44% 29.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	118% 2.84μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	30.2% 27mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	33.4% 200IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vitasoy USA Organic Nasoya, Tofu Plus Firm	Tomatoes	Recommended Dietary Allowance
Calcium	47% 470mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	NA	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.56μg	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	32.2% 2.58mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	NA	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	NA	9.84% 0.23mg	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	34.3% 240mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	NA	14% 470mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	NA	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.53% 168g	5.07% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Vitasoy USA Organic Nasoya, Tofu Plus Firm vs Tomatoes:

• Vitasoy USA Organic Nasoya, Tofu Plus Firm have 21.1 times more Vitamin B2, 6.3 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Raw Ripe Red Tomatoes.

Comparing minerals per 7 ounces for Vitasoy USA Organic Nasoya, Tofu Plus Firm vs Tomatoes:

• Vitasoy USA Organic Nasoya, Tofu Plus Firm have 23.7 times more Calcium, 4.8 times more Iron and 5 times more Phosphorus than Raw Ripe Red Tomatoes.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Firm and Raw Ripe Red Tomatoes have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Vitasoy USA Organic Nasoya, Tofu Plus Firm have 4.1 times more Energy, 17 times more Fat and 10.4 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.3 times more Carbohydrate, 8.8 times more Sugars and 1.5 times more Fiber than Vitasoy USA Organic Nasoya, Tofu Plus Firm.
• Both Vitasoy USA Organic Nasoya, Tofu Plus Firm as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.