Comparing Nutrients in 14 ounces Soy Flour VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Soy Flour	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	59.4% 1723kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	84.5% 82g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	342% 5.47g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	240% 41g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 127g	19% 24.6g	130g per day for Men 19-50 years
Sugars	41% 29.8g	19.3% 14g	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	10.3% 7.46g	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	% 6.47g	g per day for Men 19-50 years
Sucrose	NA	% 0.079g	g per day for Men 19-50 years
Fiber	100% 38g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	268% 150g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	192% 2.3mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	354% 4.6mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	126% 6.3mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	141% 1.83mg	5.2% 0.067mg	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	342% 1369μg	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	35% 31.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	51.6% 7.74mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	232% 278μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	81.8% 818mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	1288% 11.6mg	49.4% 0.44mg	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	316% 25.3mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	405% 1703mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	393% 9.03mg	10% 0.23mg	2.3mg per day for Men 19-50 years
Molybdenum	2769% 1246μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	280% 1961mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	294% 9982mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	141% 15.6mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Soy Flour vs Stewed Canned Tomatoes:

• Raw Full-fat Soy Flour has 12.6 times more Vitamin B1, 33.1 times more Vitamin B2, 6.1 times more Vitamin B3, 13.9 times more Vitamin B5, 27.1 times more Vitamin B6, 69 times more Vitamin B9, 2.3 times more Vitamin E and 29.2 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.5 times more Vitamin A and more Vitamin C than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Soy Flour vs Stewed Canned Tomatoes:

• Raw Full-fat Soy Flour has 6.1 times more Calcium, 26.1 times more Copper, 4.8 times more Iron, 35.8 times more Magnesium, 38.6 times more Manganese, 24.7 times more Phosphorus, 12.1 times more Potassium, 12.5 times more Selenium and 23.1 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 17 times more Sodium and 17.7 times more Water than Raw Full-fat Soy Flour.

Comparison of macro-nutrients per 14 ounces:

• Raw Full-fat Soy Flour has 16.7 times more Energy, 108.7 times more Fat, 114.9 times more Saturated Fat, 459.3 times more Omega 3, 138.9 times more Omega 6, 5.2 times more Carbohydrate, 2.1 times more Sugars, 9.6 times more Fiber and 41.5 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Raw Full-fat Soy Flour as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.