Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Green Soybeans	33%	39%	28%

Macro Nutrients

	Stewed Canned Tomatoes	Green Soybeans	Recommended Dietary Allowance
Energy	3.56% 103kcal	20% 583kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	9.75% 3.1g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	66% 11.2g	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	33.7% 44g	130g per day for Men 19-50 years
Sugars	19.3% 14g	NA	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	44% 16.7g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	92% 51.4g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Green Soybeans	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	41% 6.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	20% 0.26mg	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	164% 655μg	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	128% 115mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Green Soybeans	Recommended Dietary Allowance
Calcium	13.5% 135mg	78% 782mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	56.4% 0.51mg	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	176% 14mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	94% 2.17mg	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	110% 770mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	72.4% 2461mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	35.7% 3.93mg	11mg per day for Men 19-50 years
Water	9.8% 363g	7.24% 268g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Green Soybeans per 14 oz

Compare the macro and micronutrient content in 14 oz of Stewed Canned Tomatoes versus 14 oz of Green Soybeans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Stewed Canned Tomatoes vs Green Soybeans:

• 14 oz of Raw Green Soybeans contain 9.5 times more Vitamin B1, 5 times more Vitamin B2, 2.3 times more Vitamin B3, 1.3 times more Vitamin B5, 3.8 times more Vitamin B6, 33 times more Vitamin B9 and 3.7 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Green Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Green Soybeans:

• 14 ounces of Stewed Canned Tomatoes have 14.7 times more Sodium and 1.4 times more Water than Green Soybeans.
• While 14 oz of Raw Green Soybeans contain 5.8 times more Calcium, 2.7 times more Iron, 5.4 times more Magnesium, 9.3 times more Manganese, 9.7 times more Phosphorus, 3 times more Potassium, 2.5 times more Selenium and 5.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Green Soybeans contain similar levels of Copper per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Green Soybeans contain 5.7 times more Energy, 35.8 times more Fat, 30.2 times more Saturated Fat, 125.3 times more Omega 3, 38.1 times more Omega 6, 1.8 times more Carbohydrate, 4.2 times more Fiber and 14.2 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