Comparing Nutrients in 1 pound Tomatoes in Juice with Salt VS Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Green Soybeans	33%	39%	28%

Macro Nutrients

	Tomatoes in Juice with Salt	Green Soybeans	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	23% 667kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	31.8% 31g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	11% 3.57g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	75.3% 13g	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	38.6% 50g	130g per day for Men 19-50 years
Sugars	16% 11.6g	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	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	50% 19g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	105% 58.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Green Soybeans	Recommended Dietary Allowance
Vitamin A	10% 91μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	164% 1.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	46.8% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	22.7% 0.29mg	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	187% 748μg	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	146% 132mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Green Soybeans	Recommended Dietary Allowance
Calcium	15% 150mg	89.4% 894mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	64.5% 0.58mg	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	201% 16mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	108% 2.5mg	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	11% 77mg	126% 880mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	82.7% 2812mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	11.6% 430g	8.27% 306g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes in Juice with Salt vs Green Soybeans:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 2.2 times more Vitamin A, 1.3 times more Vitamin B1 and 1.7 times more Vitamin B6 than Raw Green Soybeans.
• While Raw Green Soybeans contain 3.2 times more Vitamin B2, 2.3 times more Vitamin B3, 1.3 times more Vitamin B5, 20.6 times more Vitamin B9 and 2.3 times more Vitamin C than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Green Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes in Juice with Salt vs Green Soybeans:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 7.7 times more Sodium and 1.4 times more Water than Raw Green Soybeans.
• While Raw Green Soybeans contain 6 times more Calcium, 2.5 times more Copper, 6.2 times more Iron, 6.5 times more Magnesium, 8 times more Manganese, 11.4 times more Phosphorus, 3.2 times more Potassium, 2.1 times more Selenium and 8.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.

Comparison of macro-nutrients per 1 pound:

• Raw Green Soybeans contain 9.2 times more Energy, 27.2 times more Fat, 23.1 times more Saturated Fat, 94 times more Omega 3, 29.1 times more Omega 6, 3.2 times more Carbohydrate, 2.2 times more Fiber and 16.4 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Green Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.