Comparing Nutrients in 1 kilogram Tomato Paste VS Boiled Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Boiled Green Soybeans	33%	38%	29%

Macro Nutrients

	Tomato Paste	Boiled Green Soybeans	Recommended Dietary Allowance
Energy	28.3% 820kcal	48.6% 1410kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	66% 64g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	221% 3.54g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	156% 26.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	85% 111g	130g per day for Men 19-50 years
Sugars	168% 122g	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	80.7% 58.5g	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	% 57.5g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	108% 41g	111% 42g	38g per day for Men 19-50 years
Protein	77% 43.2g	221% 124g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Boiled Green Soybeans	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	46% 0.6mg	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	30% 120μg	278% 1110μg	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	243% 219mg	189% 170mg	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	287% 43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Boiled Green Soybeans	Recommended Dietary Allowance
Calcium	36% 360mg	145% 1450mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	130% 1.17mg	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	373% 30mg	313% 25mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	218% 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	119% 830mg	226% 1580mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	159% 5390mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	82.7% 9.1mg	11mg per day for Men 19-50 years
Water	20% 735g	18.5% 686g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Boiled Green Soybeans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Tomato Paste vs Boiled Green Soybeans:

• 1 kilogram of Tomato Paste has 9.5 times more Vitamin A, 2.5 times more Vitamin B3, 3.6 times more Vitamin B6 and 1.3 times more Vitamin C than Boiled Green Soybeans.
• While 1 kg of Boiled and Drained Green Soybeans contains 4.3 times more Vitamin B1 and 9.3 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Boiled Green Soybeans provide similar amounts of Vitamin B2 and Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Green Soybeans have insufficient amounts of Vitamin A
• Both Canned Tomato Paste as well as Boiled and Drained Green Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Boiled Green Soybeans:

• 1 kilogram of Tomato Paste has 3.1 times more Copper, 1.9 times more Potassium, 3.8 times more Selenium and 4.2 times more Sodium than Boiled Green Soybeans.
• While 1 kg of Boiled and Drained Green Soybeans contains 4 times more Calcium, 1.4 times more Magnesium, 1.7 times more Manganese, 1.9 times more Phosphorus and 1.4 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Boiled Green Soybeans contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 1.7 times more Carbohydrate than Boiled Green Soybeans.
• While 1 kg of Boiled and Drained Green Soybeans contains 1.7 times more Energy, 13.6 times more Fat, 7.4 times more Saturated Fat, 50.6 times more Omega 3, 17.5 times more Omega 6 and 2.9 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Boiled Green Soybeans offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6