Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Soy Flour	33%	40%	27%

Macro Nutrients

	Stewed Canned Tomatoes	Soy Flour	Recommended Dietary Allowance
Energy	3.56% 103kcal	59.4% 1723kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	84.5% 82g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	37% 12g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	342% 5.47g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	240% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	97% 127g	130g per day for Men 19-50 years
Sugars	19.3% 14g	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	10.3% 7.46g	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	% 6.47g	NA	g per day for Men 19-50 years
Sucrose	% 0.079g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	100% 38g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	268% 150g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Soy Flour	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	192% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	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	9.05% 0.45mg	126% 6.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	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	4.96% 20μg	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	35% 31.4mg	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	22% 3.3mg	51.6% 7.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	232% 278μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Soy Flour	Recommended Dietary Allowance
Calcium	13.5% 135mg	81.8% 818mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	1288% 11.6mg	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	66% 5.28mg	316% 25.3mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	405% 1703mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	11.3% 79.4mg	280% 1961mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	294% 9982mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	141% 15.6mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.55% 20.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Soy Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Stewed Canned Tomatoes 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 Stewed Canned Tomatoes vs Soy Flour:

• 14 ounces of Stewed Canned Tomatoes have more Vitamin C than Soy Flour.
• While 14 oz of Raw Full-fat Soy Flour contain 12.6 times more Vitamin B1, 33.1 times more Vitamin B2, 6.1 times more Vitamin B3, 13.9 times more Vitamin B5, 27.1 times more Vitamin B6, 69 times more Vitamin B9, 2.3 times more Vitamin E and 29.2 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 14 ounces of Soy Flour have insufficient amounts of Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Soy Flour:

• 14 ounces of Stewed Canned Tomatoes have 17 times more Sodium and 17.7 times more Water than Soy Flour.
• While 14 oz of Raw Full-fat Soy Flour contain 6.1 times more Calcium, 26.1 times more Copper, 4.8 times more Iron, 35.8 times more Magnesium, 38.6 times more Manganese, 24.7 times more Phosphorus, 12.1 times more Potassium, 12.5 times more Selenium and 23.1 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Full-fat Soy Flour contain 16.7 times more Energy, 108.7 times more Fat, 114.9 times more Saturated Fat, 459.3 times more Omega 3, 138.9 times more Omega 6, 5.2 times more Carbohydrate, 2.1 times more Sugars, 9.6 times more Fiber and 41.5 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein