Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Low-fat Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Low-fat Soy Flour	50%	20%	30%

Macro Nutrients

	Stewed Canned Tomatoes	Low-fat Soy Flour	Recommended Dietary Allowance
Energy	3.56% 103kcal	51% 1476kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	36.4% 35.3g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	138% 2.2g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	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	19% 24.6g	94% 122g	130g per day for Men 19-50 years
Sugars	19.3% 14g	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	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	167% 63.5g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	353% 198g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Low-fat Soy Flour	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	360% 4.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	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	9.05% 0.45mg	123% 6.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	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	4.96% 20μg	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	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	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Low-fat Soy Flour	Recommended Dietary Allowance
Calcium	13.5% 135mg	113% 1131mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	706% 6.35mg	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	407% 32.5mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	269% 1131mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	11.3% 79.4mg	383% 2679mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	244% 8295mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	425% 234μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	148% 16.3mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.49% 18.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Stewed Canned Tomatoes versus 14 oz of Low-fat 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 Low-fat Soy Flour:

• 14 ounces of Stewed Canned Tomatoes have more Vitamin C and 1.5 times more Vitamin E than Low-fat Soy Flour.
• While 14 oz of Low-fat Soy Flour contain 23.7 times more Vitamin B1, 8 times more Vitamin B2, 4.1 times more Vitamin B3, 13.6 times more Vitamin B5, 61.8 times more Vitamin B6, 57.8 times more Vitamin B9 and 1.6 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 Low-fat Soy Flour have insufficient amounts of Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Low-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 Low-fat Soy Flour:

• 14 ounces of Stewed Canned Tomatoes have 24.6 times more Sodium and 19.9 times more Water than Low-fat Soy Flour.
• While 14 oz of Low-fat Soy Flour contain 8.4 times more Calcium, 14.3 times more Copper, 6.2 times more Iron, 23.8 times more Magnesium, 53.4 times more Manganese, 33.8 times more Phosphorus, 10.1 times more Potassium, 98.2 times more Selenium and 24.1 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 Low-fat Soy Flour contain 14.3 times more Energy, 46.8 times more Fat, 49.6 times more Saturated Fat, 185 times more Omega 3, 49.5 times more Omega 6, 4.9 times more Carbohydrate, 2.7 times more Sugars, 16 times more Fiber and 54.7 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