Comparing Nutrients in 14 ounces Canned Tomatoes with Green Chilies VS Low-fat Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Low-fat Soy Flour	50%	20%	30%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Low-fat Soy Flour	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	51% 1476kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	36.4% 35.3g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	138% 2.2g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	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	11% 14.4g	94% 122g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	167% 63.5g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	353% 198g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	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	11.2% 0.13mg	360% 4.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	73% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	123% 6.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	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	8.93% 35.7μg	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	27.3% 24.6mg	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	NA	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Low-fat Soy Flour	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	113% 1131mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	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	13% 1.03mg	407% 32.5mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	269% 1131mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	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	7.94% 55.6mg	383% 2679mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	244% 8295mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	425% 234μg	55μg per day for Men 19-50 years
Sodium	106% 1592mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	148% 16.3mg	11mg per day for Men 19-50 years
Water	10% 374g	0.49% 18.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Low-fat Soy Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Low-fat Soy Flour:

• 14 ounces of Canned Tomatoes with Green Chilies have 10 times more Vitamin A and more Vitamin C than Low-fat Soy Flour.
• While 14 oz of Low-fat Soy Flour contain 32 times more Vitamin B1, 14.7 times more Vitamin B2, 4.6 times more Vitamin B3, 10.5 times more Vitamin B5, 10.2 times more Vitamin B6 and 32.1 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 14 ounces of Low-fat Soy Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Low-fat Soy Flour have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Tomatoes with Green Chilies vs Low-fat Soy Flour:

• 14 ounces of Canned Tomatoes with Green Chilies have 44.6 times more Sodium and 20.4 times more Water than Low-fat Soy Flour.
• While 14 oz of Low-fat Soy Flour contain 14.3 times more Calcium, 17.8 times more Copper, 31.5 times more Iron, 25.9 times more Magnesium, 23.9 times more Manganese, 48.2 times more Phosphorus, 19.5 times more Potassium, 147.3 times more Selenium and 31.5 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Low-fat Soy Flour contain 24.8 times more Energy, 111.3 times more Fat, 117.3 times more Saturated Fat, 555 times more Omega 3, 126.2 times more Omega 6, 8.5 times more Carbohydrate and 72.2 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein