Comparing Nutrients in 14 ounces Tomatoes in Juice with Salt VS Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Soy Flour	33%	40%	27%

Macro Nutrients

	Tomatoes in Juice with Salt	Soy Flour	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	59.4% 1723kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	84.5% 82g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	37% 12g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	342% 5.47g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	240% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.8g	97% 127g	130g per day for Men 19-50 years
Sugars	14% 10g	41% 29.8g	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	7.17% 5.2g	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	% 4.92g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	100% 38g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	268% 150g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Soy Flour	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	192% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	354% 4.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	126% 6.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	141% 1.83mg	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	7.94% 31.8μg	342% 1369μg	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	55.6% 50mg	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	15.6% 2.34mg	51.6% 7.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	232% 278μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Soy Flour	Recommended Dietary Allowance
Calcium	13% 131mg	81.8% 818mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	1288% 11.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.51% 20.2μg	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	28.3% 2.26mg	316% 25.3mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	405% 1703mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	393% 9.03mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	2769% 1246μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.64% 67.5mg	280% 1961mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	294% 9982mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	141% 15.6mg	11mg per day for Men 19-50 years
Water	10% 376g	0.55% 20.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Soy Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomatoes in Juice with Salt versus 14 oz of Soy Flour to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Tomatoes in Juice with Salt have 3.3 times more Vitamin A and more Vitamin C than Soy Flour.
• While 14 oz of Raw Full-fat Soy Flour contain 21.1 times more Vitamin B2, 6.1 times more Vitamin B3, 13.6 times more Vitamin B5, 4.2 times more Vitamin B6, 43.1 times more Vitamin B9, 3.3 times more Vitamin E and 26.9 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Soy Flour provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Soy Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Tomatoes in Juice with Salt have 8.8 times more Sodium and 18.4 times more Water than Soy Flour.
• While 14 oz of Raw Full-fat Soy Flour contain 6.2 times more Calcium, 56.2 times more Copper, 11.2 times more Iron, 42.9 times more Magnesium, 33.5 times more Manganese, 29.1 times more Phosphorus, 13.2 times more Potassium, 10.7 times more Selenium and 32.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Full-fat Soy Flour contain 27.1 times more Energy, 82.6 times more Fat, 87.9 times more Saturated Fat, 344.5 times more Omega 3, 106 times more Omega 6, 9.2 times more Carbohydrate, 2.9 times more Sugars, 5.1 times more Fiber and 47.9 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein