Comparing Nutrients in 14 ounces Soy Nuts VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Soy Nuts	Tomato Paste	Recommended Dietary Allowance
Energy	61.4% 1782kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	88.5% 86g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	38.8% 12.4g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	358% 5.73g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	251% 42.7g	3.55% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.5% 115g	57.7% 75g	130g per day for Men 19-50 years
Sugars	NA	66.7% 48.3g	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	32% 23.2g	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	% 23g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	84.6% 32g	43% 16.3g	38g per day for Men 19-50 years
Protein	307% 172g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	33.5% 302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	231% 3mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.5% 1.88mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.7% 0.89mg	66% 0.86mg	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	203% 814μg	12% 47.6μg	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	20.3% 18.3mg	97% 87mg	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	NA	114% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	122% 147μg	37.7% 45.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Tomato Paste	Recommended Dietary Allowance
Calcium	55.6% 556mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	476% 4.3mg	161% 1.45mg	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	196% 15.7mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	215% 905mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	377% 8.67mg	52% 1.2mg	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	368% 2576mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	159% 5414mg	118% 4024mg	3400mg per day for Men 19-50 years
Selenium	139% 76.6μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	172% 19mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	0.086% 3.18g	7.9% 292g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Nuts VS Tomato Paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Soy Nuts versus 14 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Soy Nuts vs Tomato Paste:

• 14 ounces of Soy Nuts have 7.1 times more Vitamin B1, 4.9 times more Vitamin B2, 3.3 times more Vitamin B5, 17.1 times more Vitamin B9 and 3.2 times more Vitamin K than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain more Vitamin A, 2.9 times more Vitamin B3 and 4.8 times more Vitamin C than Dry-roasted Soybeans.
• Both Soy Nuts and Tomato Paste provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Soy Nuts have insufficient amounts of Vitamin A
• Both Dry-roasted Soybeans as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Soy Nuts vs Tomato Paste:

• 14 ounces of Soy Nuts have 3.9 times more Calcium, 3 times more Copper, 1.3 times more Iron, 5.4 times more Magnesium, 7.2 times more Manganese, 7.8 times more Phosphorus, 1.3 times more Potassium, 3.6 times more Selenium and 7.6 times more Zinc than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 29.5 times more Sodium than Dry-roasted Soybeans.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Soy Nuts have 5.5 times more Energy, 46 times more Fat, 31.3 times more Saturated Fat, 206.1 times more Omega 3, 70.8 times more Omega 6, 1.5 times more Carbohydrate, 2 times more Fiber and 10 times more Protein than Tomato Paste.
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6