Comparing Nutrients in 300 calories Chocolate Soymilk VS Stewed Canned Tomatoes

Weight per 300 calories

• Chocolate Soymilk: 476g
• Stewed Canned Tomatoes: 1154g

Chocolate Soymilk has 2.4 times more energy per 100g than Stewed Canned Tomatoes. It has low 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 - Chocolate Soymilk or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Chocolate Soymilk	14%	22%	64%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Chocolate Soymilk	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.3g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	3.57% 1.14g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	22.3% 0.36g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	16.4% 2.8g	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	36.4% 47.4g	55% 71.4g	130g per day for Men 19-50 years
Sugars	51.6% 37.4g	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	5% 1.9g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Chocolate Soymilk	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.73% 0.1mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.44mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.48% 0.42mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.2% 0.37mg	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	13% 52.4μg	14.4% 57.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	139% 3.33μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9% 8.1mg	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	0.32% 0.048mg	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.3μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate Soymilk	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	12% 119mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	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	28.6% 2.3mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	NA	29.6% 0.68mg	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	34.7% 243mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	17% 252mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	11% 408g	28.5% 1056g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Chocolate Soymilk vs Stewed Canned Tomatoes:

• Unfortified Chocolate Soymilk has 3.1 times more Vitamin B2, 1.9 times more Vitamin B6 and more Vitamin B12 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 5.1 times more Vitamin B1, 3.4 times more Vitamin B3, 3.1 times more Vitamin B5, 11.3 times more Vitamin C, 201.1 times more Vitamin E and 1.9 times more Vitamin K than Unfortified Chocolate Soymilk.
• Both Unfortified Chocolate Soymilk and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B9 per 300 kcal.
• Both Unfortified Chocolate Soymilk as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Chocolate Soymilk vs Stewed Canned Tomatoes:

• Unfortified Chocolate Soymilk has 3.3 times more Selenium than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3.3 times more Calcium, 1.3 times more Copper, 6.7 times more Iron, 1.9 times more Magnesium, 3.5 times more Potassium, 10.1 times more Sodium and 2.6 times more Water than Unfortified Chocolate Soymilk.
• Both Unfortified Chocolate Soymilk and Stewed Canned Ripe Red Tomatoes have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Unfortified Chocolate Soymilk has 3.3 times more Fat, 3.8 times more Saturated Fat, 10.3 times more Omega 3 and 3.3 times more Omega 6 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.5 times more Carbohydrate and 6.1 times more Fiber than Unfortified Chocolate Soymilk.
• Both Unfortified Chocolate Soymilk and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy, Sugars and Protein per 300 kcal.
• Both Unfortified Chocolate Soymilk as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.