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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Low-fat Soy Flour	50%	20%	30%

Macro Nutrients

	Tomatoes in Juice with Salt	Low-fat Soy Flour	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	51% 1476kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	36.4% 35.3g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	138% 2.2g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	85.4% 14.5g	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	94% 122g	130g per day for Men 19-50 years
Sugars	14% 10g	51% 37g	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	167% 63.5g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	353% 198g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Low-fat Soy Flour	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	360% 4.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	73% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	123% 6.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	321% 4.17mg	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	287% 1147μg	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	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Low-fat Soy Flour	Recommended Dietary Allowance
Calcium	13% 131mg	113% 1131mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	706% 6.35mg	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	407% 32.5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	269% 1131mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	544% 12.5mg	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	9.64% 67.5mg	383% 2679mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	244% 8295mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	425% 234μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	148% 16.3mg	11mg per day for Men 19-50 years
Water	10% 376g	0.49% 18.3g	3700g per day for Men 19-50 years

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 10 times more Vitamin A and more Vitamin C than Low-fat Soy Flour.
• While Low-fat Soy Flour contains 1.9 times more Vitamin B1, 5.1 times more Vitamin B2, 4.1 times more Vitamin B3, 13.2 times more Vitamin B5, 9.5 times more Vitamin B6, 36.1 times more Vitamin B9 and 1.5 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Low-fat Soy Flour have similar amounts of Vitamin E per 14 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Low-fat Soy Flour have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 12.8 times more Sodium and 20.6 times more Water than Low-fat Soy Flour.
• While Low-fat Soy Flour contains 8.6 times more Calcium, 30.8 times more Copper, 14.4 times more Iron, 28.5 times more Magnesium, 46.3 times more Manganese, 39.7 times more Phosphorus, 10.9 times more Potassium, 84.1 times more Selenium and 34.2 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.

Comparison of macro-nutrients per 14 ounces:

• Low-fat Soy Flour contains 23.3 times more Energy, 35.6 times more Fat, 37.9 times more Saturated Fat, 138.8 times more Omega 3, 37.7 times more Omega 6, 8.8 times more Carbohydrate, 3.7 times more Sugars, 8.4 times more Fiber and 63.1 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Low-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.