Comparing Nutrients in 500 calories Cooked Ripe Red TomatoesVS Tofu Yogurt

Weight per 500 calories

Cooked Ripe Red Tomatoes

2778g

Tofu Yogurt

532g

Tofu yogurt has 5.2 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is average in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Tofu Yogurt?

Macros Ratio

Protein Fat Carbs

Cooked Ripe Red Tomatoes

18%

77%

Tofu Yogurt

15%

17%

68%

500 kcal ▼

Macro Nutrients

Cooked Ripe Red Tomatoesvs Tofu Yogurt

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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3.15%3.06g

Fat

9.87%9.57g

3.06 gvs9.57 g

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

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1.3%0.42g

Saturated Fat

4.3%1.38g

0.42 gvs1.38 g

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

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3.47%0.056g

Omega 3

38.6%0.62g

0.056 gvs0.62 g

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

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6.86%1.17g

Omega 6

28%4.8g

1.17 gvs4.8 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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85.7%111g

Carbohydrate

65.3%85g

111 gvs85 g

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

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95%69g

Sugars

9.1%6.6g

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

69 gvs6.6 g

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

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50%36.4g

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]

36.4 gvsNA g

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

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%32.8g

Glucose

32.8 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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51%19.4g

Fiber

2.8%1.06g

19.4 gvs1.06 g

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

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47%26.4g

Protein

33.2%18.6g

26.4 gvs18.6 g

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

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Vitamins

Cooked Ripe Red Tomatoesvs Tofu Yogurt

74%667μg

Vitamin A

1.2%10.6μg

RAE, retinol activity equivalents

667 μgvs10.6 μg

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

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83.3%1mg

Vitamin B1

26.6%0.32mg

Thiamine

1 mgvs0.32 mg

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

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47%0.61mg

Vitamin B2

8.2%0.11mg

Riboflavin

0.61 mgvs0.11 mg

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

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92%14.8mg

Vitamin B3

7.98%1.28mg

Niacin, nicotinic acid, niacinamide

14.8 mgvs1.28 mg

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

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71.7%3.6mg

Vitamin B5

Pantothenic acid

3.6 mgvsNA mg

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

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169%2.2mg

Vitamin B6

8.2%0.11mg

Pyridoxine

2.2 mgvs0.11 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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90%361μg

Vitamin B9

7.98%32μg

Folates and Folic Acid

361 μgvs32 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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704%633mg

Vitamin C

14.8%13.3mg

Ascorbic acid

633 mgvs13.3 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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104%15.6mg

Vitamin E

11%1.65mg

Tocopherols and Tocotrienols

15.6 mgvs1.65 mg

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

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65%77.8μg

Vitamin K

15.5%18.6μg

Phytomenadione or phylloquinone

77.8 μgvs18.6 μg

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

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Minerals

Cooked Ripe Red Tomatoesvs Tofu Yogurt

30.6%306mg

Calcium

62.8%628mg

306 mgvs628 mg

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

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231%2.1mg

Copper

44.3%0.4mg

2.1 mgvs0.4 mg

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

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Fluoride

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

NA μgvsNA μg

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

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236%19mg

Iron

70.5%5.64mg

19 mgvs5.64 mg

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

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59.5%250mg

Magnesium

50.7%213mg

250 mgvs213 mg

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

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127%2.9mg

Manganese

2.9 mgvsNA 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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111%778mg

Phosphorus

29%202mg

778 mgvs202 mg

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

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178%6056mg

Potassium

7.35%250mg

6056 mgvs250 mg

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

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25.3%14μg

Selenium

126%69μg

14 μgvs69 μg

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

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20.4%306mg

Sodium

12.4%186mg

306 mgvs186 mg

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

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35.4%3.9mg

Zinc

15%1.65mg

3.9 mgvs1.65 mg

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

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71%2621g

Water

11%412g

2621 gvs412 g

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

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Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Tofu Yogurt:

Cooked Ripe Red Tomatoes have 62.7 times more Vitamin A, 3.1 times more Vitamin B1, 5.7 times more Vitamin B2, 11.6 times more Vitamin B3, 20.6 times more Vitamin B6, 11.3 times more Vitamin B9, 47.6 times more Vitamin C, 9.4 times more Vitamin E and 4.2 times more Vitamin K than Tofu yogurt.
Both Cooked Ripe Red Tomatoes as well as Tofu yogurt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Tofu Yogurt:

Cooked Ripe Red Tomatoes have 5.2 times more Copper, 3.4 times more Iron, 3.8 times more Phosphorus, 24.2 times more Potassium, 1.6 times more Sodium, 2.4 times more Zinc and 6.4 times more Water than Tofu yogurt.
While Tofu yogurt contains 2.1 times more Calcium and 5 times more Selenium than Cooked Ripe Red Tomatoes.
Both Cooked Ripe Red Tomatoes and Tofu yogurt have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cooked Ripe Red Tomatoes have 1.3 times more Carbohydrate, 10.5 times more Sugars, 18.3 times more Fiber and 1.4 times more Protein than Tofu yogurt.
While Tofu yogurt contains 3.1 times more Fat, 11.1 times more Omega 3 and 4.1 times more Omega 6 than Cooked Ripe Red Tomatoes.
Both Cooked Ripe Red Tomatoes and Tofu yogurt have similar amounts of Energy per 500 kcal.
Both Cooked Ripe Red Tomatoes as well as Tofu yogurt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cooked Ripe Red TomatoesVS Tomatoes in Juice with SaltTofu YogurtVS Tomatoes in Juice with SaltCooked Ripe Red TomatoesVS No Cholesterol Mayonnaise DressingTofu YogurtVS No Cholesterol Mayonnaise Dressing

Compare Foods

Comparing Nutrients in 500 calories Cooked Ripe Red TomatoesVS Tofu Yogurt

Weight per 500 calories

Which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Tofu Yogurt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: