Comparing Nutrients in 14 ounces TomatoesVS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

Protein Fat Carbs

Tomatoes

17%

74%

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

43%

50%

14 oz ▼

Macro Nutrients

Tomatoesvs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

2.46%71.4kcal

Energy

8.35%242kcal

71.4 kcalvs242 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.82%0.79g

Fat

15%14.6g

0.79 gvs14.6 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.35%0.11g

Saturated Fat

6.6%2.1g

0.11 gvs2.1 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.74%0.012g

Omega 3

61%0.98g

0.012 gvs0.98 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.87%0.32g

Omega 6

43%7.3g

0.32 gvs7.3 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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12%15.4g

Carbohydrate

3.6%4.7g

15.4 gvs4.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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14.4%10.4g

Sugars

3.83%2.78g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

10.4 gvs2.78 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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7.5%5.44g

Fructose

≤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]

5.44 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.96g

Glucose

4.96 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g

Sucrose

0 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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12.5%4.76g

Fiber

2.1%0.79g

4.76 gvs0.79 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.24%3.5g

Protein

51%28.5g

3.5 gvs28.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Tomatoesvs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

18.5%167μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

167 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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12.2%0.15mg

Vitamin B1

15.5%0.19mg

Thiamine

0.15 mgvs0.19 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.8%0.075mg

Vitamin B2

11.3%0.15mg

Riboflavin

0.075 mgvs0.15 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14.7%2.36mg

Vitamin B3

13.3%2.12mg

Niacin, nicotinic acid, niacinamide

2.36 mgvs2.12 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.06%0.35mg

Vitamin B5

4.05%0.2mg

Pantothenic acid

0.35 mgvs0.2 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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24.4%0.32mg

Vitamin B6

16%0.21mg

Pyridoxine

0.32 mgvs0.21 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.2%1.86μg

Vitamin B7

Biotin

1.86 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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15%59.5μg

Vitamin B9

43.7%175μg

Folates and Folic Acid

59.5 μgvs175 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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60.4%54.4mg

Vitamin C

0.88%0.79mg

Ascorbic acid

54.4 mgvs0.79 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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14.3%2.14mg

Vitamin E

0.26%0.04mg

Tocopherols and Tocotrienols

2.14 mgvs0.04 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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26%31.4μg

Vitamin K

6.6%7.94μg

Phytomenadione or phylloquinone

31.4 μgvs7.94 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Tomatoesvs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

3.97%39.7mg

Calcium

44%441mg

39.7 mgvs441 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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26%0.23mg

Copper

69.2%0.62mg

0.23 mgvs0.62 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.23%9.13μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

9.13 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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13.4%1.07mg

Iron

55%4.4mg

1.07 mgvs4.4 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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10.4%43.7mg

Magnesium

25.5%107mg

43.7 mgvs107 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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19.7%0.45mg

Manganese

67%1.54mg

0.45 mgvs1.54 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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13.6%95mg

Phosphorus

52%365mg

95 mgvs365 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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27.7%941mg

Potassium

14%476mg

941 mgvs476 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg

Selenium

64.2%35.3μg

0 μgvs35.3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.32%20mg

Sodium

2.1%31.8mg

20 mgvs31.8 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.13%0.67mg

Zinc

23%2.54mg

0.67 mgvs2.54 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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10%375g

Water

9.36%346g

375 gvs346 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Tomatoes vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

Raw Ripe Red Tomatoes have more Vitamin A, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6, 68.5 times more Vitamin C, 54 times more Vitamin E and 4 times more Vitamin K than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
While Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 1.3 times more Vitamin B1, 1.9 times more Vitamin B2 and 2.9 times more Vitamin B9 than Raw Ripe Red Tomatoes.
Both Raw Ripe Red Tomatoes and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Vitamin B3 per 14 oz.
Both Raw Ripe Red Tomatoes as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari):

Raw Ripe Red Tomatoes have 2 times more Potassium than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
While Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 11.1 times more Calcium, 2.7 times more Copper, 4.1 times more Iron, 2.5 times more Magnesium, 3.4 times more Manganese, 3.8 times more Phosphorus, more Selenium and 3.8 times more Zinc than Raw Ripe Red Tomatoes.
Both Raw Ripe Red Tomatoes and Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Ripe Red Tomatoes have 3.3 times more Carbohydrate, 3.8 times more Sugars and 6 times more Fiber than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
While Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) contains 3.4 times more Energy, 18.5 times more Fat, 19 times more Saturated Fat, 82 times more Omega 3, 22.9 times more Omega 6 and 8.1 times more Protein than Raw Ripe Red Tomatoes.
Both Raw Ripe Red Tomatoes as well as Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

TomatoesVS Cooked Ripe Red TomatoesTofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Cooked Ripe Red TomatoesTomatoesVS KoyadofuTofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Koyadofu

Compare Foods

Comparing Nutrients in 14 ounces TomatoesVS Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: