Comparing Nutrients in 100 grams Tomatoes VS Mori-nu soft silken tofu

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Mori-nu soft silken tofu	35%	44%	21%

Macro Nutrients

	Tomatoes	Mori-nu soft silken tofu	Recommended Dietary Allowance
Energy	0.62% 18kcal	1.9% 55kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3% 3.9g	2.23% 2.9g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	1.8% 1.3g	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	1.9% 1.37g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.16% 1.2g	0.26% 0.1g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	8.57% 4.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Mori-nu soft silken tofu	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	1.88% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	0.85% 0.011mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.56% 0.47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.75% 15μg	NA	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	15.2% 13.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.6% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Mori-nu soft silken tofu	Recommended Dietary Allowance
Calcium	1% 10mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	0.058% 2.3μg	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	3.38% 0.27mg	10.3% 0.82mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	6.9% 29mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	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	3.43% 24mg	8.86% 62mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	4.73% 0.52mg	11mg per day for Men 19-50 years
Water	2.55% 95g	2.4% 89g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes vs Mori-nu soft silken tofu:

• Raw Ripe Red Tomatoes have more Vitamin A, 2 times more Vitamin B3, 7.3 times more Vitamin B6 and more Vitamin C than Mori-nu silken tofu, soft.
• While Mori-nu silken tofu, soft contains 2.7 times more Vitamin B1 and 2.1 times more Vitamin B2 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Mori-nu silken tofu, soft have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Tomatoes vs Mori-nu soft silken tofu:

• Raw Ripe Red Tomatoes have 1.3 times more Potassium than Mori-nu silken tofu, soft.
• While Mori-nu silken tofu, soft contains 3.1 times more Calcium, 3.5 times more Copper, 3 times more Iron, 2.6 times more Magnesium, 2.6 times more Phosphorus and 3.1 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Mori-nu silken tofu, soft have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Ripe Red Tomatoes have 1.3 times more Carbohydrate, 2 times more Sugars and 12 times more Fiber than Mori-nu silken tofu, soft.
• While Mori-nu silken tofu, soft contains 3.1 times more Energy, 13.5 times more Fat, 12.8 times more Saturated Fat and 5.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Mori-nu silken tofu, soft have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.