Comparing Nutrients in 1 pound Canned Tomatoes with Green Chilies VS Steamed Sprouted Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Steamed Sprouted Soybeans with Salt	34%	40%	26%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Steamed Sprouted Soybeans with Salt	Recommended Dietary Allowance
Energy	2.35% 68kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	21% 20g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	8.75% 2.8g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	84% 1.34g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	59% 10g	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	22.8% 29.6g	130g per day for Men 19-50 years
Sugars	NA	2.7% 1.95g	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	9.55% 3.63g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	68.6% 38.4g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Steamed Sprouted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	10% 91μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	31% 4.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	67.4% 3.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	36.6% 0.48mg	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	91% 363μg	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	42% 37.6mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	125% 150μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Steamed Sprouted Soybeans with Salt	Recommended Dietary Allowance
Calcium	9.07% 91mg	26.8% 268mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	166% 1.5mg	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	74.3% 5.94mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	64.8% 272mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	140% 3.22mg	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	9.07% 63.5mg	87.5% 612mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	47.4% 1610mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	121% 1819mg	74.4% 1116mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	43% 4.7mg	11mg per day for Men 19-50 years
Water	11.6% 427g	9.74% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Steamed Sprouted Soybeans with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Tomatoes with Green Chilies versus 1 lb of Steamed Sprouted Soybeans with Salt 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 Steamed Sprouted Soybeans with Salt:

• 1 pound of Canned Tomatoes with Green Chilies has 10 times more Vitamin A than Steamed Sprouted Soybeans with Salt.
• While 1 lb of Steamed Sprouted Soybeans with Salt contains 6 times more Vitamin B1, 2.8 times more Vitamin B2, 1.7 times more Vitamin B3, 5 times more Vitamin B5, 8.9 times more Vitamin B9 and 1.3 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Steamed Sprouted Soybeans with Salt provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 1 pound of Steamed Sprouted Soybeans with Salt have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Steamed Sprouted Soybeans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Tomatoes with Green Chilies vs Steamed Sprouted Soybeans with Salt:

• 1 pound of Canned Tomatoes with Green Chilies has 1.6 times more Sodium than Steamed Sprouted Soybeans with Salt.
• While 1 lb of Steamed Sprouted Soybeans with Salt contains 3 times more Calcium, 3.7 times more Copper, 5 times more Iron, 5.5 times more Magnesium, 5.4 times more Manganese, 9.6 times more Phosphorus, 3.3 times more Potassium and 8 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Steamed Sprouted Soybeans with Salt contain similar levels of Water per one pound.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Steamed Sprouted Soybeans with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Steamed Sprouted Soybeans with Salt contains 5.4 times more Energy, 55.6 times more Fat, 296 times more Omega 3, 76.4 times more Omega 6, 1.8 times more Carbohydrate and 12.3 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