Comparing Nutrients in 1 kilogram Soy Flour VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Soy Flour	Tomato Paste	Recommended Dietary Allowance
Energy	150% 4340kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	213% 207g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	93% 30g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	861% 13.8g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	605% 103g	8.94% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 319g	145% 189g	130g per day for Men 19-50 years
Sugars	103% 75g	168% 122g	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	80.7% 58.5g	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	% 57.5g	g per day for Men 19-50 years
Sucrose	NA	% 3g	g per day for Men 19-50 years
Fiber	253% 96g	108% 41g	38g per day for Men 19-50 years
Protein	675% 378g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Tomato Paste	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	84.4% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	484% 5.8mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	892% 11.6mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	270% 43.2mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	318% 16mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	355% 4.6mg	166% 2.16mg	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	863% 3450μg	30% 120μg	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	0% 0mg	243% 219mg	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	130% 19.5mg	287% 43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	583% 700μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Tomato Paste	Recommended Dietary Allowance
Calcium	206% 2060mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	3244% 29mg	406% 3.65mg	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	796% 63.7mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	1021% 4290mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	989% 22.8mg	131% 3.02mg	2.3mg per day for Men 19-50 years
Molybdenum	6978% 3140μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	706% 4940mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	740% 25150mg	298% 10140mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	356% 39.2mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	1.4% 51.6g	20% 735g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Flour VS Tomato Paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Soy Flour versus 1 kg of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Soy Flour vs Tomato Paste:

• 1 kilogram of Soy Flour has 9.7 times more Vitamin B1, 7.6 times more Vitamin B2, 1.4 times more Vitamin B3, 11.2 times more Vitamin B5, 2.1 times more Vitamin B6, 28.8 times more Vitamin B9 and 6.1 times more Vitamin K than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 12.7 times more Vitamin A, more Vitamin C and 2.2 times more Vitamin E than Raw Full-fat Soy Flour.
• 1 kilogram of Soy Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Full-fat Soy Flour as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Soy Flour vs Tomato Paste:

• 1 kilogram of Soy Flour has 5.7 times more Calcium, 8 times more Copper, 2.1 times more Iron, 10.2 times more Magnesium, 7.5 times more Manganese, 6 times more Phosphorus, 2.5 times more Potassium, 1.4 times more Selenium and 6.2 times more Zinc than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 4.5 times more Sodium than Raw Full-fat Soy Flour.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Soy Flour has 5.3 times more Energy, 43.9 times more Fat, 29.9 times more Saturated Fat, 196.9 times more Omega 3, 67.6 times more Omega 6, 1.7 times more Carbohydrate, 2.3 times more Fiber and 8.8 times more Protein than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 1.6 times more Sugars than Raw Full-fat Soy Flour.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6