Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Stewed Canned Tomatoes	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	3.56% 103kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	2.55% 0.82g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	NA	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	5.3% 6.9g	130g per day for Men 19-50 years
Sugars	19.3% 14g	2.24% 1.63g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.079g	% 2.2g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	5.22% 2g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	6.5% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	44% 13.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.96% 20μg	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	184% 4.4μg	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	32.4% 194IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22% 3.3mg	4.13% 0.62mg	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	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	13.5% 135mg	49.2% 492mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	36% 0.33mg	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	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	36% 0.83mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	515% 232μg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	9.8% 363g	10% 370g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D per 14 oz

Compare the macro and micronutrient content in 14 oz of Stewed Canned Tomatoes versus 14 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Stewed Canned Tomatoes vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 14 ounces of Stewed Canned Tomatoes have 4.3 times more Vitamin B3, 1.4 times more Vitamin B5, more Vitamin C and 5.3 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 14 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 6.5 times more Vitamin A, 3.3 times more Vitamin B1, 5.9 times more Vitamin B2, 2.9 times more Vitamin B6, 3.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin D
• 14 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin C and Vitamin E

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 14 ounces of Stewed Canned Tomatoes have 1.4 times more Copper, 2.9 times more Iron, 1.7 times more Potassium and 6 times more Sodium than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 14 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 3.6 times more Calcium, 1.3 times more Magnesium, 3.5 times more Manganese, 1.6 times more Phosphorus, 3.2 times more Selenium and 1.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain similar levels of Water per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Stewed Canned Tomatoes have 3.6 times more Carbohydrate, 8.6 times more Sugars, more Fructose and 2 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 14 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 3.1 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Protein
• 14 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Carbohydrate and Fiber
• Both Stewed Canned Ripe Red Tomatoes as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Energy in 14 ounces.