Comparing Nutrients in 1 kilogram Soy Nuts VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Soy Nuts	Tomato Puree	Recommended Dietary Allowance
Energy	155% 4490kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	223% 216g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	98% 31.3g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	902% 14.4g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	633% 108g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	69% 89.8g	130g per day for Men 19-50 years
Sugars	NA	66.6% 48.3g	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	33% 24g	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	% 24.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	213% 81g	50% 19g	38g per day for Men 19-50 years
Protein	774% 433g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	356% 4.27mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	581% 7.55mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66% 10.6mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.73mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	173% 2.25mg	97% 1.26mg	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	513% 2050μg	27.5% 110μg	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	51% 46mg	118% 106mg	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	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	308% 370μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Tomato Puree	Recommended Dietary Allowance
Calcium	140% 1400mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	1199% 10.8mg	319% 2.87mg	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	494% 39.5mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	543% 2280mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	950% 22mg	73.5% 1.7mg	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	927% 6490mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	401% 13640mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	351% 193μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	434% 47.7mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	0.22% 8g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Nuts VS Tomato Puree per 1 kg

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

Lets compare vitamin content per 1 kilogram of Soy Nuts vs Tomato Puree:

• 1 kilogram of Soy Nuts has 17.1 times more Vitamin B1, 9.4 times more Vitamin B2, 1.8 times more Vitamin B6, 18.6 times more Vitamin B9 and 10.9 times more Vitamin K than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains more Vitamin A, 1.4 times more Vitamin B3 and 2.3 times more Vitamin C than Dry-roasted Soybeans.
• Both Soy Nuts and Tomato Puree provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Soy Nuts have insufficient amounts of Vitamin A
• Both Dry-roasted Soybeans as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Soy Nuts vs Tomato Puree:

• 1 kilogram of Soy Nuts has 7.8 times more Calcium, 3.8 times more Copper, 2.2 times more Iron, 9.9 times more Magnesium, 12.9 times more Manganese, 16.2 times more Phosphorus, 3.1 times more Potassium, 27.6 times more Selenium and 13.3 times more Zinc than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 109.9 times more Water than Dry-roasted Soybeans.
• 1 kilogram of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Soy Nuts has 11.8 times more Energy, 103 times more Fat, 107.8 times more Saturated Fat, 360.8 times more Omega 3, 131.3 times more Omega 6, 3.2 times more Carbohydrate, 4.3 times more Fiber and 26.3 times more Protein than Tomato Puree.
• 1 kilogram of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6