Comparing Nutrients in 1 pound Soy Flour, defatted VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Soy Flour, defatted	58%	3%	39%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Soy Flour, defatted	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	51% 1483kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.53g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	1.93% 0.62g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 154g	12% 15.7g	130g per day for Men 19-50 years
Sugars	103% 74.5g	16% 11.6g	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	8.2% 5.94g	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	% 5.62g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	209% 79.4g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	417% 233g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Soy Flour, defatted	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	264% 3.17mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.3% 1.15mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	181% 9.07mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	200% 2.6mg	38.7% 0.5mg	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	346% 1383μg	9.07% 36.3μg	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	63.5% 57mg	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	3.63% 0.54mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour, defatted	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	109% 1093mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	2049% 18.4mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	524% 42mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	313% 1315mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	595% 13.7mg	13.4% 0.31mg	2.3mg per day for Men 19-50 years
Molybdenum	2127% 957μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	437% 3057mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	318% 10814mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	0.89% 33g	11.6% 430g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Soy Flour, defatted vs Tomatoes in Juice with Salt:

• Soy flour, defatted has 1.2 times more Vitamin B1, 4.6 times more Vitamin B2, 3.7 times more Vitamin B3, 17.1 times more Vitamin B5, 5.2 times more Vitamin B6, 38.1 times more Vitamin B9 and 1.6 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 10 times more Vitamin A, more Vitamin C and 4.9 times more Vitamin E than Soy flour, defatted.
• Both Soy flour, defatted as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Soy Flour, defatted vs Tomatoes in Juice with Salt:

• Soy flour, defatted has 7.3 times more Calcium, 78.2 times more Copper, 16.2 times more Iron, 29 times more Magnesium, 44.4 times more Manganese, 39.6 times more Phosphorus, 12.5 times more Potassium, 2.4 times more Selenium and 20.5 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 5.8 times more Sodium and 13.1 times more Water than Soy flour, defatted.

Comparison of macro-nutrients per 1 pound:

• Soy flour, defatted has 20.4 times more Energy, 4.9 times more Fat, 15.8 times more Omega 3, 4.8 times more Omega 6, 9.8 times more Carbohydrate, 6.4 times more Sugars, 9.2 times more Fiber and 65.1 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Soy flour, defatted as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.