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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Soy Flour	33%	40%	27%

Macro Nutrients

	Tomatoes in Juice with Salt	Soy Flour	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	68% 1969kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	97% 94g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	42.3% 13.5g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	391% 6.25g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	274% 46.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	111% 145g	130g per day for Men 19-50 years
Sugars	16% 11.6g	47% 34g	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	8.2% 5.94g	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	% 5.62g	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	115% 43.5g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	306% 172g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Soy Flour	Recommended Dietary Allowance
Vitamin A	10% 91μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	220% 2.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	405% 5.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	122% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	144% 7.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	161% 2.1mg	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	9.07% 36.3μg	391% 1565μg	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	63.5% 57mg	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	18% 2.68mg	59% 8.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Soy Flour	Recommended Dietary Allowance
Calcium	15% 150mg	93% 934mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	1472% 13.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	32.3% 2.6mg	361% 29mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	463% 1946mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	449% 10.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	3165% 1424μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11% 77mg	320% 2241mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	336% 11408mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	162% 17.8mg	11mg per day for Men 19-50 years
Water	11.6% 430g	0.63% 23.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Soy Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomatoes in Juice with Salt versus 1 lb of Soy Flour to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Tomatoes in Juice with Salt has 3.3 times more Vitamin A and more Vitamin C than Soy Flour.
• While 1 lb of Raw Full-fat Soy Flour contains 21.1 times more Vitamin B2, 6.1 times more Vitamin B3, 13.6 times more Vitamin B5, 4.2 times more Vitamin B6, 43.1 times more Vitamin B9, 3.3 times more Vitamin E and 26.9 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Soy Flour provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Soy Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Tomatoes in Juice with Salt has 8.8 times more Sodium and 18.4 times more Water than Soy Flour.
• While 1 lb of Raw Full-fat Soy Flour contains 6.2 times more Calcium, 56.2 times more Copper, 11.2 times more Iron, 42.9 times more Magnesium, 33.5 times more Manganese, 29.1 times more Phosphorus, 13.2 times more Potassium, 10.7 times more Selenium and 32.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 pound of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Full-fat Soy Flour contains 27.1 times more Energy, 82.6 times more Fat, 87.9 times more Saturated Fat, 344.5 times more Omega 3, 106 times more Omega 6, 9.2 times more Carbohydrate, 2.9 times more Sugars, 5.1 times more Fiber and 47.9 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 pound of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein