Comparing Nutrients in 1 pound Stewed Canned Tomatoes VS Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Green Soybeans	33%	39%	28%

Macro Nutrients

	Stewed Canned Tomatoes	Green Soybeans	Recommended Dietary Allowance
Energy	4.07% 118kcal	23% 667kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	31.8% 31g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	11% 3.57g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	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	21.6% 28g	38.6% 50g	130g per day for Men 19-50 years
Sugars	22% 16g	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	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	50% 19g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	105% 58.7g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Green Soybeans	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	164% 1.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	46.8% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	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	5.67% 22.7μg	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	40% 36mg	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	25% 3.76mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Green Soybeans	Recommended Dietary Allowance
Calcium	15.4% 154mg	89.4% 894mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	64.5% 0.58mg	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	201% 16mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	13% 91mg	126% 880mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	82.7% 2812mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	11.2% 415g	8.27% 306g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Green Soybeans per 1 lb

Compare the macro and micronutrient content in 1 lb of Stewed Canned Tomatoes versus 1 lb of Green Soybeans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Stewed Canned Tomatoes vs Green Soybeans:

• 1 lb of Raw Green Soybeans contains 9.5 times more Vitamin B1, 5 times more Vitamin B2, 2.3 times more Vitamin B3, 1.3 times more Vitamin B5, 3.8 times more Vitamin B6, 33 times more Vitamin B9 and 3.7 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Green Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Stewed Canned Tomatoes vs Green Soybeans:

• 1 pound of Stewed Canned Tomatoes has 14.7 times more Sodium and 1.4 times more Water than Green Soybeans.
• While 1 lb of Raw Green Soybeans contains 5.8 times more Calcium, 2.7 times more Iron, 5.4 times more Magnesium, 9.3 times more Manganese, 9.7 times more Phosphorus, 3 times more Potassium, 2.5 times more Selenium and 5.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Green Soybeans contain similar levels of Copper per one pound.
• 1 pound of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Green Soybeans contains 5.7 times more Energy, 35.8 times more Fat, 30.2 times more Saturated Fat, 125.3 times more Omega 3, 38.1 times more Omega 6, 1.8 times more Carbohydrate, 4.2 times more Fiber and 14.2 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