Comparing Nutrients in 1 pound Stewed Canned Tomatoes VS Low-fat Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Low-fat Soy Flour	50%	20%	30%

Macro Nutrients

	Stewed Canned Tomatoes	Low-fat Soy Flour	Recommended Dietary Allowance
Energy	4.07% 118kcal	58% 1687kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	41.6% 40.4g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	18.3% 5.85g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	157% 2.5g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	98% 16.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.6% 28g	107% 139g	130g per day for Men 19-50 years
Sugars	22% 16g	58.4% 42.3g	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	11.8% 8.53g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.091g	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	191% 72.6g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	403% 226g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Low-fat Soy Flour	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	411% 4.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	83.6% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	141% 7.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	366% 4.76mg	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	5.67% 22.7μg	328% 1311μg	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	40% 36mg	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	25% 3.76mg	16.6% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	14.7% 17.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Low-fat Soy Flour	Recommended Dietary Allowance
Calcium	15.4% 154mg	129% 1293mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	806% 7.26mg	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	75.4% 6.03mg	465% 37mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	308% 1293mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	621% 14.3mg	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	13% 91mg	437% 3062mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	279% 9480mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	486% 267μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	169% 18.6mg	11mg per day for Men 19-50 years
Water	11.2% 415g	0.57% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Low-fat Soy Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Stewed Canned Tomatoes versus 1 lb of Low-fat Soy Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Stewed Canned Tomatoes vs Low-fat Soy Flour:

• 1 pound of Stewed Canned Tomatoes has more Vitamin C and 1.5 times more Vitamin E than Low-fat Soy Flour.
• While 1 lb of Low-fat Soy Flour contains 23.7 times more Vitamin B1, 8 times more Vitamin B2, 4.1 times more Vitamin B3, 13.6 times more Vitamin B5, 61.8 times more Vitamin B6, 57.8 times more Vitamin B9 and 1.6 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 1 pound of Low-fat Soy Flour have insufficient amounts of Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Low-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Stewed Canned Tomatoes vs Low-fat Soy Flour:

• 1 pound of Stewed Canned Tomatoes has 24.6 times more Sodium and 19.9 times more Water than Low-fat Soy Flour.
• While 1 lb of Low-fat Soy Flour contains 8.4 times more Calcium, 14.3 times more Copper, 6.2 times more Iron, 23.8 times more Magnesium, 53.4 times more Manganese, 33.8 times more Phosphorus, 10.1 times more Potassium, 98.2 times more Selenium and 24.1 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Low-fat Soy Flour contains 14.3 times more Energy, 46.8 times more Fat, 49.6 times more Saturated Fat, 185 times more Omega 3, 49.5 times more Omega 6, 4.9 times more Carbohydrate, 2.7 times more Sugars, 16 times more Fiber and 54.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein