Comparing Nutrients in 1 pound Chocolate Soymilk VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Chocolate Soymilk	14%	22%	64%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Chocolate Soymilk	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	9.85% 286kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	7.15% 6.94g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.65g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.7% 45g	21.6% 28g	130g per day for Men 19-50 years
Sugars	49% 35.7g	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	NA	11.8% 8.53g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.091g	g per day for Men 19-50 years
Fiber	4.77% 1.8g	12% 4.54g	38g per day for Men 19-50 years
Protein	18.3% 10.3g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Chocolate Soymilk	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.3% 0.1mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.2mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.33mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	5.93% 0.077mg	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	12.5% 50μg	5.67% 22.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	132% 3.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.57% 7.7mg	40% 36mg	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	0.3% 0.045mg	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate Soymilk	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	11.3% 113mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	104% 0.93mg	56.4% 0.51mg	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	27.2% 2.18mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	NA	11.6% 0.27mg	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	33% 231mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	19% 649mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	39.6% 21.8μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	10.5% 388g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Chocolate Soymilk vs Stewed Canned Tomatoes:

• Unfortified Chocolate Soymilk has 7.5 times more Vitamin B2, 4.5 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin B12 and 1.3 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 2.1 times more Vitamin B1, 1.4 times more Vitamin B3, 1.3 times more Vitamin B5, 4.6 times more Vitamin C and 83 times more Vitamin E than Unfortified Chocolate Soymilk.
• Both Unfortified Chocolate Soymilk as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Chocolate Soymilk vs Stewed Canned Tomatoes:

• Unfortified Chocolate Soymilk has 1.8 times more Copper, 1.3 times more Magnesium, 2.6 times more Phosphorus, 8 times more Selenium and 2 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.4 times more Calcium, 2.8 times more Iron, 1.4 times more Potassium and 4.2 times more Sodium than Unfortified Chocolate Soymilk.
• Both Unfortified Chocolate Soymilk and Stewed Canned Ripe Red Tomatoes have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Unfortified Chocolate Soymilk has 2.4 times more Energy, 8.1 times more Fat, 25 times more Omega 3, 7.9 times more Omega 6, 1.6 times more Carbohydrate, 2.2 times more Sugars and 2.5 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2.5 times more Fiber than Unfortified Chocolate Soymilk.
• Both Unfortified Chocolate Soymilk as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.