Comparing Nutrients in 100 calories SILK Key Lime soy yogurt VS Stewed Canned Tomatoes

Weight per 100 calories

• SILK Key Lime soy yogurt: 114g
• Stewed Canned Tomatoes: 385g

SILK Key Lime soy yogurt has 3.4 times more energy per 100g than Stewed Canned Tomatoes. It has average energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - SILK Key Lime soy yogurt or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
SILK Key Lime soy yogurt	10%	12%	78%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	SILK Key Lime soy yogurt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.34g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	0.72% 0.012g	1.6g per day for Men 19-50 years
Omega 6	NA	1.67% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	18.3% 24g	130g per day for Men 19-50 years
Sugars	19.4% 14g	18.7% 13.5g	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	NA	9.97% 7.23g	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	NA	% 6.27g	g per day for Men 19-50 years
Sucrose	NA	% 0.077g	g per day for Men 19-50 years
Fiber	1.8% 0.68g	10% 3.85g	38g per day for Men 19-50 years
Protein	4.77% 2.67g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	SILK Key Lime soy yogurt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	3.85% 34.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	17% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.77% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	5.03% 0.065mg	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	NA	4.8% 19.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.2% 20mg	33.8% 30.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.7% 9.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	SILK Key Lime soy yogurt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	20% 200mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	NA	48% 0.43mg	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	9.1% 0.73mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	NA	11% 46mg	420mg per day for Men 19-50 years
Manganese	NA	9.87% 0.23mg	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	NA	11% 77mg	700mg per day for Men 19-50 years
Potassium	NA	23.4% 796mg	3400mg per day for Men 19-50 years
Selenium	NA	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	1.14% 17mg	56.7% 850mg	1500mg per day for Men 19-50 years
Zinc	NA	5.94% 0.65mg	11mg per day for Men 19-50 years
Water	2.4% 88g	9.5% 352g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of SILK Key Lime soy yogurt vs Stewed Canned Tomatoes:

• Stewed Canned Ripe Red Tomatoes contain 1.5 times more Vitamin C than SILK Key Lime soy yogurt.

Comparing minerals per 100 calories for SILK Key Lime soy yogurt vs Stewed Canned Tomatoes:

• SILK Key Lime soy yogurt has 1.5 times more Calcium than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 7 times more Iron, 49.9 times more Sodium and 4 times more Water than SILK Key Lime soy yogurt.

Comparison of macro-nutrients per 100 calories:

• SILK Key Lime soy yogurt has 1.8 times more Fat than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 5.6 times more Fiber and 1.3 times more Protein than SILK Key Lime soy yogurt.
• Both SILK Key Lime soy yogurt and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
• Both SILK Key Lime soy yogurt as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.