Comparing Nutrients in 1 pound Canned Tomatoes with Green Chilies VS Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Soy Flour	33%	40%	27%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Soy Flour	Recommended Dietary Allowance
Energy	2.35% 68kcal	68% 1969kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	97% 94g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	42.3% 13.5g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	391% 6.25g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	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	12.6% 16.4g	111% 145g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	115% 43.5g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	306% 172g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	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	13% 0.15mg	220% 2.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	405% 5.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	122% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	144% 7.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	10.2% 41μg	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	31.2% 28mg	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	NA	59% 8.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Soy Flour	Recommended Dietary Allowance
Calcium	9.07% 91mg	93% 934mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	1472% 13.2mg	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	14.7% 1.18mg	361% 29mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	463% 1946mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	9.07% 63.5mg	320% 2241mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	336% 11408mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	121% 1819mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	162% 17.8mg	11mg per day for Men 19-50 years
Water	11.6% 427g	0.63% 23.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Soy Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Soy Flour:

• 1 pound of Canned Tomatoes with Green Chilies has 3.3 times more Vitamin A and more Vitamin C than Soy Flour.
• While 1 lb of Raw Full-fat Soy Flour contains 17.1 times more Vitamin B1, 61.1 times more Vitamin B2, 6.8 times more Vitamin B3, 10.7 times more Vitamin B5, 4.5 times more Vitamin B6 and 38.3 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 1 pound of Soy Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Soy Flour:

• 1 pound of Canned Tomatoes with Green Chilies has 30.8 times more Sodium and 18.3 times more Water than Soy Flour.
• While 1 lb of Raw Full-fat Soy Flour contains 10.3 times more Calcium, 32.4 times more Copper, 24.5 times more Iron, 39 times more Magnesium, 17.2 times more Manganese, 35.3 times more Phosphorus, 23.5 times more Potassium, 18.8 times more Selenium and 30.2 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Full-fat Soy Flour contains 28.9 times more Energy, 258.1 times more Fat, 271.5 times more Saturated Fat, 1378 times more Omega 3, 354.5 times more Omega 6, 8.8 times more Carbohydrate and 54.8 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein