Comparing Nutrients in 14 ounces Soymilk VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Soymilk	24%	29%	47%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Soymilk	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	7.4% 214kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	2.54% 0.81g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	18.6% 0.3g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	13.6% 2.3g	2.26% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	10.6% 13.8g	130g per day for Men 19-50 years
Sugars	22% 16g	14% 10g	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	7.17% 5.2g	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	% 4.92g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	20% 7.54g	38g per day for Men 19-50 years
Protein	23% 13g	5.6% 3.14g	56g per day for Men 19-50 years

Vitamins

	Soymilk	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	190% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.04mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.5mg	9.3% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	34% 0.44mg	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	18% 71.4μg	7.94% 31.8μg	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	55.6% 50mg	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	2.9% 0.44mg	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	9.92% 99mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.51% 20.2μg	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	31.8% 2.54mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	11.7% 0.27mg	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	29.5% 206mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	22.3% 758mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	13.5% 202mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	9.44% 349g	10% 376g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Soymilk vs Tomatoes in Juice with Salt:

• Soymilk Unfortified has 1.3 times more Vitamin B2, 3.2 times more Vitamin B5 and 2.3 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 9.6 times more Vitamin B1, 1.4 times more Vitamin B3, 1.4 times more Vitamin B6, more Vitamin C and 5.4 times more Vitamin E than Soymilk Unfortified.
• Both Soymilk Unfortified and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin K per 14 oz.
• Both Soymilk Unfortified as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Soymilk vs Tomatoes in Juice with Salt:

• Soymilk Unfortified has 2.5 times more Copper, 2.5 times more Magnesium, 3.3 times more Manganese, 3.1 times more Phosphorus and 6.9 times more Selenium than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.3 times more Calcium, 1.6 times more Potassium and 2.3 times more Sodium than Soymilk Unfortified.
• Both Soymilk Unfortified and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Iron, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Soymilk Unfortified has 3.4 times more Energy, 7 times more Fat, 18.8 times more Omega 3, 6 times more Omega 6, 1.8 times more Carbohydrate, 1.6 times more Sugars and 4.1 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3.2 times more Fiber than Soymilk Unfortified.
• Both Soymilk Unfortified as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.