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Comparing Nutrients in 14 ounces Soy Flour, defattedVS Tomatoes in Juice with Salt

Macros Ratio

Protein Fat Carbs

Soy Flour, defatted
58%
3%
39%
Tomatoes in Juice with Salt
16%
12%
72%
14 oz ▼

Macro Nutrients

44.8%1298kcal
Energy
2.2%63.5kcal
1298 kcalvs63.5 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
5%4.84g
Fat
1.02%0.99g
4.84 gvs0.99 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
1.7%0.54g
Saturated Fat
0.42%0.13g
0.54 gvs0.13 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
15.6%0.25g
Omega 3
0.99%0.016g
0.25 gvs0.016 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
11%1.87g
Omega 6
2.26%0.38g
1.87 gvs0.38 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
104%135g
Carbohydrate
10.6%13.8g
135 gvs13.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
90%65g
Sugars
14%10g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
65 gvs10 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
7.17%5.2g
≤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 gvs5.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
%4.92g
NA gvs4.92 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
183%69.5g
Fiber
20%7.54g
69.5 gvs7.54 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
365%204g
Protein
5.6%3.14g
204 gvs3.14 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0.88%7.94μg
Vitamin A
8.8%79.4μg
RAE, retinol activity equivalents
7.94 μgvs79.4 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
231%2.77mg
Vitamin B1
190%2.3mg
Thiamine
2.77 mgvs2.3 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
77.2%1mg
Vitamin B2
16.8%0.22mg
Riboflavin
1 mgvs0.22 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
64.8%10.4mg
Vitamin B3
17.7%2.83mg
Niacin, nicotinic acid, niacinamide
10.4 mgvs2.83 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
159%7.94mg
Vitamin B5
9.3%0.46mg
Pantothenic acid
7.94 mgvs0.46 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
175%2.28mg
Vitamin B6
34%0.44mg
Pyridoxine
2.28 mgvs0.44 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
303%1211μg
Vitamin B9
7.94%31.8μg
Folates and Folic Acid
1211 μgvs31.8 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
0%0mg
Vitamin C
55.6%50mg
Ascorbic acid
0 mgvs50 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
3.18%0.48mg
Vitamin E
15.6%2.34mg
Tocopherols and Tocotrienols
0.48 mgvs2.34 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
13.6%16.3μg
Vitamin K
8.6%10.3μg
Phytomenadione or phylloquinone
16.3 μgvs10.3 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

96%957mg
Calcium
13%131mg
957 mgvs131 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
1793%16mg
Copper
23%0.21mg
16 mgvs0.21 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
0.51%20.2μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs20.2 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
458%36.7mg
Iron
28.3%2.26mg
36.7 mgvs2.26 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
274%1151mg
Magnesium
9.45%39.7mg
1151 mgvs39.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
521%12mg
Manganese
11.7%0.27mg
12 mgvs0.27 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
1861%837μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
837 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
382%2675mg
Phosphorus
9.64%67.5mg
2675 mgvs67.5 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
278%9462mg
Potassium
22.3%758mg
9462 mgvs758 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
12.3%6.75μg
Selenium
5.05%2.78μg
6.75 μgvs2.78 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
5.3%79.4mg
Sodium
30.4%456mg
79.4 mgvs456 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
88.8%9.76mg
Zinc
4.33%0.48mg
9.76 mgvs0.48 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
0.78%28.8g
Water
10%376g
28.8 gvs376 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 14 ounces of Soy Flour, defatted vs Tomatoes in Juice with Salt:
Comparing minerals per 14 ounces for Soy Flour, defatted vs Tomatoes in Juice with Salt:
Comparison of macro-nutrients per 14 ounces:



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