Comparing Nutrients in 1 kilogram Tomato Puree VS Soy Nuts

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Tomato Puree VS Soy Nuts per 1 kg

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

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

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

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

• 1 kilogram of Tomato Puree has 109.9 times more Water than Soy Nuts.
• While 1 kg of Dry-roasted Soybeans contains 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 Canned Tomato Puree.
• 1 kilogram of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry-roasted Soybeans contains 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 Canned Tomato Puree.
• 1 kilogram of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6