Comparing Nutrients in 300 calories Soy Flour, defatted VS Stewed Canned Tomatoes

Weight per 300 calories

• Soy Flour, defatted: 92g
• Stewed Canned Tomatoes: 1154g

Soy Flour, defatted has 12.6 times more energy per 100g than Stewed Canned Tomatoes. It has high energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Soy Flour, defatted or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Soy Flour, defatted	58%	3%	39%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Soy Flour, defatted	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.12g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	5.02% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	55% 71.4g	130g per day for Men 19-50 years
Sugars	20.8% 15g	56% 40.6g	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	30% 21.7g	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	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	42.3% 16g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	84.3% 47.2g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Soy Flour, defatted	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.2% 1.83μg	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.4% 0.64mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.83mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	15% 0.2mg	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	70% 280μg	14.4% 57.7μg	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	0% 0mg	101% 91mg	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	0.73% 0.11mg	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.13% 3.76μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour, defatted	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	22% 221mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	414% 3.73mg	144% 1.3mg	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	106% 8.48mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	63.3% 266mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	29.6% 0.68mg	2.3mg per day for Men 19-50 years
Molybdenum	430% 194μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	88.3% 618mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	64.3% 2187mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	2.84% 1.56μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	1.22% 18.3mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.26mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	0.18% 6.65g	28.5% 1056g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Soy Flour, defatted vs Stewed Canned Tomatoes:

• Soy flour, defatted has 1.2 times more Vitamin B1, 1.4 times more Vitamin B5, 2.7 times more Vitamin B6 and 4.9 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 56.6 times more Vitamin A, 1.7 times more Vitamin B2, 3.4 times more Vitamin B3, more Vitamin C, 87 times more Vitamin E and 7.4 times more Vitamin K than Soy flour, defatted.
• Both Soy flour, defatted as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Soy Flour, defatted vs Stewed Canned Tomatoes:

• Soy flour, defatted has 2.9 times more Copper, 1.9 times more Magnesium, 4.1 times more Manganese and 2.7 times more Phosphorus than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.8 times more Calcium, 1.8 times more Iron, 4.4 times more Selenium, 139 times more Sodium and 158.8 times more Water than Soy flour, defatted.
• Both Soy flour, defatted and Stewed Canned Ripe Red Tomatoes have similar amounts of Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Soy flour, defatted has 1.7 times more Omega 3, 1.4 times more Fiber and 4.5 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2 times more Omega 6, 2.3 times more Carbohydrate and 2.7 times more Sugars than Soy flour, defatted.
• Both Soy flour, defatted and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
• Both Soy flour, defatted as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.