Comparing Nutrients in 1 kilogram Tomato Sauce VS Soy Cheese

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce	17%	9%	74%
Soy Cheese	33%	48%	19%

Macro Nutrients

	Tomato Sauce	Soy Cheese	Recommended Dietary Allowance
Energy	8.28% 240kcal	52% 1510kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	83.5% 81g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	36.6% 11.7g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	338% 5.4g	1.6g per day for Men 19-50 years
Omega 6	6.76% 1.15g	237% 40.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	53% 69g	130g per day for Men 19-50 years
Sugars	49% 35.6g	22% 16g	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	23% 16.7g	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	% 18g	NA	g per day for Men 19-50 years
Sucrose	% 0.7g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	0% 0g	38g per day for Men 19-50 years
Protein	21.4% 12g	223% 125g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce	Soy Cheese	Recommended Dietary Allowance
Vitamin A	24.4% 220μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.8% 3.1mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	54% 0.7mg	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	22.5% 90μg	55% 220μg	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	77.8% 70mg	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	96% 14.4mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	38.3% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce	Soy Cheese	Recommended Dietary Allowance
Calcium	14% 140mg	188% 1880mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	422% 3.8mg	0.9mg per day for Men 19-50 years
Fluoride	8.73% 349μg	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	120% 9.6mg	700% 56mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	543% 2280mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	387% 8.9mg	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	38.6% 270mg	317% 2220mg	700mg per day for Men 19-50 years
Potassium	87.4% 2970mg	58.5% 1990mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	305% 168μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	156% 17mg	11mg per day for Men 19-50 years
Water	24.7% 913g	19% 709g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tomato Sauce vs Soy Cheese:

• Canned Tomato Sauce no Salt has 11 times more Vitamin A, more Vitamin B1, 2 times more Vitamin B3, 2.7 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin C and 2.4 times more Vitamin E than Soybean, curd cheese.
• While Soybean, curd cheese contains 2.2 times more Vitamin B2, 2.4 times more Vitamin B9 and 1.6 times more Vitamin K than Canned Tomato Sauce no Salt.
• Both Canned Tomato Sauce no Salt as well as Soybean, curd cheese have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tomato Sauce vs Soy Cheese:

• Canned Tomato Sauce no Salt has 1.5 times more Potassium and 1.3 times more Water than Soybean, curd cheese.
• While Soybean, curd cheese contains 13.4 times more Calcium, 3.3 times more Copper, 5.8 times more Iron, 15.2 times more Magnesium, 7.9 times more Manganese, 8.2 times more Phosphorus, 28 times more Selenium, 1.8 times more Sodium and 7.8 times more Zinc than Canned Tomato Sauce no Salt.

Comparison of macro-nutrients per 1 kilogram:

• Canned Tomato Sauce no Salt has 2.2 times more Sugars and more Fiber than Soybean, curd cheese.
• While Soybean, curd cheese contains 6.3 times more Energy, 27 times more Fat, 28.6 times more Saturated Fat, 90 times more Omega 3, 35.1 times more Omega 6, 1.3 times more Carbohydrate and 10.4 times more Protein than Canned Tomato Sauce no Salt.
• Both Canned Tomato Sauce no Salt as well as Soybean, curd cheese have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.