Comparing Nutrients in 14 ounces Tomato Sauce VS Soy Cheese

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce	17%	9%	74%
Soy Cheese	33%	48%	19%

Macro Nutrients

	Tomato Sauce	Soy Cheese	Recommended Dietary Allowance
Energy	3.3% 95kcal	20.7% 599kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	14.5% 4.65g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	134% 2.14g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	21% 27.4g	130g per day for Men 19-50 years
Sugars	19.5% 14g	8.76% 6.35g	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	9.14% 6.63g	NA	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	% 7.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	0% 0g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	88.6% 49.6g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce	Soy Cheese	Recommended Dietary Allowance
Vitamin A	9.7% 87.3μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.6% 3.93mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.23mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	21.4% 0.28mg	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	8.93% 35.7μg	22% 87.3μg	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	31% 27.8mg	0% 0mg	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	38% 5.7mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	15.2% 18.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce	Soy Cheese	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	74.6% 746mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	168% 1.5mg	0.9mg per day for Men 19-50 years
Fluoride	3.46% 139μg	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	47.6% 3.8mg	278% 22.2mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	215% 905mg	420mg per day for Men 19-50 years
Manganese	19.5% 0.45mg	153% 3.53mg	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	15.3% 107mg	126% 881mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	23.2% 790mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	121% 66.7μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	62% 6.83mg	11mg per day for Men 19-50 years
Water	9.8% 362g	7.6% 281g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomato Sauce vs Soy Cheese:

• Canned Tomato Sauce no Salt has 11 times more Vitamin A, more Vitamin B1, 2 times more Vitamin B3, 2.7 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin C and 2.4 times more Vitamin E than Soybean, curd cheese.
• While Soybean, curd cheese contains 2.2 times more Vitamin B2, 2.4 times more Vitamin B9 and 1.6 times more Vitamin K than Canned Tomato Sauce no Salt.
• Both Canned Tomato Sauce no Salt as well as Soybean, curd cheese have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomato Sauce vs Soy Cheese:

• Canned Tomato Sauce no Salt has 1.5 times more Potassium and 1.3 times more Water than Soybean, curd cheese.
• While Soybean, curd cheese contains 13.4 times more Calcium, 3.3 times more Copper, 5.8 times more Iron, 15.2 times more Magnesium, 7.9 times more Manganese, 8.2 times more Phosphorus, 28 times more Selenium, 1.8 times more Sodium and 7.8 times more Zinc than Canned Tomato Sauce no Salt.

Comparison of macro-nutrients per 14 ounces:

• Canned Tomato Sauce no Salt has 2.2 times more Sugars and more Fiber than Soybean, curd cheese.
• While Soybean, curd cheese contains 6.3 times more Energy, 27 times more Fat, 28.6 times more Saturated Fat, 90 times more Omega 3, 35.1 times more Omega 6, 1.3 times more Carbohydrate and 10.4 times more Protein than Canned Tomato Sauce no Salt.
• Both Canned Tomato Sauce no Salt as well as Soybean, curd cheese have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.