Comparing Nutrients in 100 grams Stewed Canned Tomatoes VS Tofu Yogurt

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Tofu Yogurt	15%	17%	68%

Macro Nutrients

	Stewed Canned Tomatoes	Tofu Yogurt	Recommended Dietary Allowance
Energy	0.9% 26kcal	3.24% 94kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	7.25% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.074g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	12.3% 16g	130g per day for Men 19-50 years
Sugars	4.86% 3.52g	1.7% 1.24g	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	2.6% 1.88g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.02g	NA	g per day for Men 19-50 years
Fiber	2.63% 1g	0.53% 0.2g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Tofu Yogurt	Recommended Dietary Allowance
Vitamin A	1% 9μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.46% 0.71mg	1.5% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	1.54% 0.02mg	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	1.25% 5μg	1.5% 6μg	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	8.78% 7.9mg	2.78% 2.5mg	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	5.53% 0.83mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Tofu Yogurt	Recommended Dietary Allowance
Calcium	3.4% 34mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	12.4% 0.11mg	8.33% 0.075mg	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	16.6% 1.33mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	NA	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	2.86% 20mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	1.4% 47mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	14.7% 221mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	2.47% 92g	2.1% 77.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Stewed Canned Tomatoes vs Tofu Yogurt:

• Stewed Canned Ripe Red Tomatoes have 4.5 times more Vitamin A, 1.8 times more Vitamin B2, 3 times more Vitamin B3, 3.2 times more Vitamin C and 2.7 times more Vitamin E than Tofu yogurt.
• While Tofu yogurt contains 1.3 times more Vitamin B1 and 1.5 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Tofu yogurt have similar amounts of Vitamin B6 and Vitamin B9 per 100 g.
• Both Stewed Canned Ripe Red Tomatoes as well as Tofu yogurt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Stewed Canned Tomatoes vs Tofu Yogurt:

• Stewed Canned Ripe Red Tomatoes have 1.5 times more Copper, 1.3 times more Iron, 4.4 times more Potassium and 6.3 times more Sodium than Tofu yogurt.
• While Tofu yogurt contains 3.5 times more Calcium, 3.3 times more Magnesium, 1.9 times more Phosphorus, 21.7 times more Selenium and 1.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Tofu yogurt have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Stewed Canned Ripe Red Tomatoes have 2.8 times more Sugars and 5 times more Fiber than Tofu yogurt.
• While Tofu yogurt contains 3.6 times more Energy, 9.5 times more Fat, 38.7 times more Omega 3, 12.2 times more Omega 6, 2.6 times more Carbohydrate and 3.8 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Tofu yogurt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.