Comparing Nutrients in 1 pound 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	5.94% 172kcal	70.2% 2037kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	44.3% 14g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	409% 6.55g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	287% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.3% 40.7g	101% 131g	130g per day for Men 19-50 years
Sugars	30.2% 22g	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	15% 10.8g	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	97% 36.7g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	351% 196g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Soy Nuts	Recommended Dietary Allowance
Vitamin A	13% 118μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	161% 1.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	263% 3.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.6% 6.65mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	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	12.5% 50μg	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	53.4% 48mg	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	59.6% 8.94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.4μg	140% 168μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Soy Nuts	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	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	101% 8.07mg	224% 18mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	246% 1034mg	420mg per day for Men 19-50 years
Manganese	33.3% 0.77mg	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	26% 181mg	421% 2944mg	700mg per day for Men 19-50 years
Potassium	58.6% 1991mg	182% 6187mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	159% 87.5μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	197% 21.6mg	11mg per day for Men 19-50 years
Water	10.8% 399g	0.098% 3.63g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Soy Nuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomato Puree 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 Puree vs Soy Nuts:

• 1 pound 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 lb 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 pound.
• 1 pound 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 pound.

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

• 1 pound of Tomato Puree has 109.9 times more Water than Soy Nuts.
• While 1 lb 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 pound of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb 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 pound of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6