Comparing Nutrients in 1 pound Tomato Paste VS Soy Nuts

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Soy Nuts	36%	40%	24%

Macro Nutrients

	Tomato Paste	Soy Nuts	Recommended Dietary Allowance
Energy	13% 372kcal	70.2% 2037kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	44.3% 14g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	409% 6.55g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	287% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.8g	101% 131g	130g per day for Men 19-50 years
Sugars	76.2% 55.2g	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	36.6% 26.5g	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	% 26g	NA	g per day for Men 19-50 years
Sucrose	% 1.36g	NA	g per day for Men 19-50 years
Fiber	49% 18.6g	97% 36.7g	38g per day for Men 19-50 years
Protein	35% 19.6g	351% 196g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Soy Nuts	Recommended Dietary Allowance
Vitamin A	38.3% 345μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	161% 1.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	263% 3.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	78.5% 1.02mg	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	13.6% 54.4μg	232% 930μg	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	110% 99mg	23% 21mg	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	130% 19.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.7μg	140% 168μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Soy Nuts	Recommended Dietary Allowance
Calcium	16.3% 163mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	544% 4.9mg	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	169% 13.5mg	224% 18mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	246% 1034mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	431% 9.9mg	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	53.8% 376mg	421% 2944mg	700mg per day for Men 19-50 years
Potassium	135% 4599mg	182% 6187mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	159% 87.5μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	197% 21.6mg	11mg per day for Men 19-50 years
Water	9% 333g	0.098% 3.63g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Soy Nuts per 1 lb

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

Lets compare vitamin content per 1 pound of Tomato Paste vs Soy Nuts:

• 1 pound of Tomato Paste has more Vitamin A, 2.9 times more Vitamin B3 and 4.8 times more Vitamin C than Soy Nuts.
• While 1 lb of Dry-roasted Soybeans contains 7.1 times more Vitamin B1, 4.9 times more Vitamin B2, 3.3 times more Vitamin B5, 17.1 times more Vitamin B9 and 3.2 times more Vitamin K than Canned Tomato Paste.
• Both Tomato Paste and Soy Nuts provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Soy Nuts have insufficient amounts of Vitamin A
• Both Canned Tomato Paste as well as Dry-roasted Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomato Paste vs Soy Nuts:

• 1 pound of Tomato Paste has 29.5 times more Sodium than Soy Nuts.
• While 1 lb of Dry-roasted Soybeans contains 3.9 times more Calcium, 3 times more Copper, 1.3 times more Iron, 5.4 times more Magnesium, 7.2 times more Manganese, 7.8 times more Phosphorus, 1.3 times more Potassium, 3.6 times more Selenium and 7.6 times more Zinc than Canned Tomato Paste.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dry-roasted Soybeans contains 5.5 times more Energy, 46 times more Fat, 31.3 times more Saturated Fat, 206.1 times more Omega 3, 70.8 times more Omega 6, 1.5 times more Carbohydrate, 2 times more Fiber and 10 times more Protein than Canned Tomato Paste.
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6