Comparing Nutrients in 300 calories Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Tomatoes

Weight per 300 calories

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

492g

Tomatoes

1667g

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 3.4 times more energy per 100g than Tomatoes. It has low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) or Tomatoes?

Macros Ratio

Protein Fat Carbs

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

43%

50%

Tomatoes

17%

74%

300 kcal ▼

Macro Nutrients

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

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Legumes rich in Energy

18.7%18g

Fat

3.44%3.33g

18 gvs3.33 g

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

Find Legumes rich in Fat

8.2%2.62g

Saturated Fat

1.46%0.47g

2.62 gvs0.47 g

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

Find Legumes rich in Saturated Fat

75.6%1.2g

Omega 3

3.13%0.05g

1.2 gvs0.05 g

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

Find Legumes rich in Omega 3

53%9.02g

Omega 6

7.84%1.33g

9.02 gvs1.33 g

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

Find Legumes rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Legumes rich in Cholesterol

4.46%5.8g

Carbohydrate

50%65g

5.8 gvs65 g

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

Find Legumes rich in Carbohydrate

4.75%3.44g

Sugars

60.5%44g

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

3.44 gvs44 g

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

Find Legumes rich in Sugars

Fructose

31.5%23g

≤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]

NA gvs23 g

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

Find Legumes rich in Fructose

Glucose

%21g

NA gvs21 g

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

Find Legumes rich in Glucose

Sucrose

%0g

NA gvs0 g

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

Find Legumes rich in Sucrose

2.6%0.98g

Fiber

52.6%20g

0.98 gvs20 g

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

Find Legumes rich in Fiber

63%35.3g

Protein

26%14.7g

35.3 gvs14.7 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

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

0%0μg

Vitamin A

77.8%700μg

RAE, retinol activity equivalents

0 μgvs700 μg

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

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

19.3%0.23mg

Vitamin B1

51.4%0.62mg

Thiamine

0.23 mgvs0.62 mg

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

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

14%0.18mg

Vitamin B2

24.4%0.32mg

Riboflavin

0.18 mgvs0.32 mg

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

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

16.4%2.63mg

Vitamin B3

62%9.9mg

Niacin, nicotinic acid, niacinamide

2.63 mgvs9.9 mg

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

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

5%0.25mg

Vitamin B5

29.7%1.5mg

Pantothenic acid

0.25 mgvs1.5 mg

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

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

19.7%0.26mg

Vitamin B6

103%1.33mg

Pyridoxine

0.26 mgvs1.33 mg

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

Find Legumes rich in Vitamin B6

Vitamin B7

26%7.8μg

Biotin

NA μgvs7.8 μg

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

Find Legumes rich in Vitamin B7

54%216μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

216 μgvs250 μg

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

Find Legumes rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12

1.1%0.98mg

Vitamin C

254%228mg

Ascorbic acid

0.98 mgvs228 mg

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

Find Legumes rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Legumes rich in Vitamin D Buy Vegan Vitamin D

0.33%0.049mg

Vitamin E

60%9mg

Tocopherols and Tocotrienols

0.049 mgvs9 mg

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

Find Legumes rich in Vitamin E

8.2%9.84μg

Vitamin K

110%132μg

Phytomenadione or phylloquinone

9.84 μgvs132 μg

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

Find Legumes rich in Vitamin K

Minerals

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

54.6%546mg

Calcium

16.7%167mg

546 mgvs167 mg

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

Find Legumes rich in Calcium

85.8%0.77mg

Copper

109%0.98mg

0.77 mgvs0.98 mg

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

Find Legumes rich in Copper

Fluoride

0.96%38.3μg

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

NA μgvs38.3 μg

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

Find Legumes rich in Fluoride

68.2%5.46mg

Iron

56.3%4.5mg

5.46 mgvs4.5 mg

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

Find Legumes rich in Iron

31.6%133mg

Magnesium

43.7%183mg

133 mgvs183 mg

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

Find Legumes rich in Magnesium

83%1.9mg

Manganese

82.6%1.9mg

1.9 mgvs1.9 mg

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

Find Legumes rich in Manganese

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 .

Find Legumes rich in Molybdenum

64.6%452mg

Phosphorus

57%400mg

452 mgvs400 mg

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

Find Legumes rich in Phosphorus

17.4%590mg

Potassium

116%3950mg

590 mgvs3950 mg

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

Find Legumes rich in Potassium

79.6%43.8μg

Selenium

0%0μg

43.8 μgvs0 μg

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

Find Legumes rich in Selenium

2.62%39.3mg

Sodium

5.56%83.3mg

39.3 mgvs83.3 mg

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

Find Legumes rich in Sodium

28.6%3.15mg

Zinc

25.8%2.83mg

3.15 mgvs2.83 mg

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

Find Legumes rich in Zinc

11.6%429g

Water

42.6%1575g

429 gvs1575 g

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

Find Legumes rich in Water

Lets compare vitamin content per 300 calories of Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Tomatoes:

Raw Ripe Red Tomatoes contain more Vitamin A, 2.7 times more Vitamin B1, 1.7 times more Vitamin B2, 3.8 times more Vitamin B3, 5.9 times more Vitamin B5, 5.2 times more Vitamin B6, 232.1 times more Vitamin C, 183 times more Vitamin E and 13.4 times more Vitamin K than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Raw Ripe Red Tomatoes have similar amounts of Vitamin B9 per 300 kcal.
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) vs Tomatoes:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 3.3 times more Calcium, 1.2 times more Iron and more Selenium than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 1.3 times more Copper, 1.4 times more Magnesium, 6.7 times more Potassium, 2.1 times more Sodium and 3.7 times more Water than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Raw Ripe Red Tomatoes have similar amounts of Manganese, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) has 5.4 times more Fat, 5.6 times more Saturated Fat, 24.2 times more Omega 3, 6.8 times more Omega 6 and 2.4 times more Protein than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 11.2 times more Carbohydrate, 12.7 times more Sugars and 20.3 times more Fiber than Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari).
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) and Raw Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
Both Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS KoyadofuTomatoesVS KoyadofuTofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

Comparing Nutrients in 300 calories Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)VS Tomatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) or Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: