Comparing Nutrients in 300 calories Soymilk VS Tomatoes in Juice with Salt

Weight per 300 calories

• Soymilk: 556g
• Tomatoes in Juice with Salt: 1875g

Soymilk has 3.4 times more energy per 100g than Tomatoes in Juice with Salt. It has low energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 300 calories - Soymilk or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Soymilk	24%	29%	47%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Soymilk	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.72g	4.83% 4.7g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	19% 3.24g	10.7% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	50% 65g	130g per day for Men 19-50 years
Sugars	30.6% 22g	66% 48g	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	34% 24.6g	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	% 23.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	8.77% 3.33g	94% 35.6g	38g per day for Men 19-50 years
Protein	32.4% 18g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Soymilk	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	41.7% 375μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.8% 0.33mg	898% 10.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.5% 0.38mg	79.3% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.85mg	83.4% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	160% 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	25% 100μg	37.5% 150μg	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	263% 236mg	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	4.07% 0.61mg	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	40.6% 48.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	14% 139mg	62% 619mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	108% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.4% 96μg	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	44.4% 3.56mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	55.4% 1.28mg	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	41.3% 289mg	45.5% 319mg	700mg per day for Men 19-50 years
Potassium	19.3% 656mg	105% 3581mg	3400mg per day for Men 19-50 years
Selenium	48.5% 26.7μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	19% 283mg	144% 2156mg	1500mg per day for Men 19-50 years
Zinc	6.06% 0.67mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	13.2% 489g	48% 1777g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Soymilk vs Tomatoes in Juice with Salt:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 32.3 times more Vitamin B1, 2.7 times more Vitamin B2, 4.7 times more Vitamin B3, 4.9 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C, 18.1 times more Vitamin E and 2.9 times more Vitamin K than Soymilk Unfortified.
• Both Soymilk Unfortified and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B5 per 300 kcal.
• Both Soymilk Unfortified as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Soymilk vs Tomatoes in Juice with Salt:

• Soymilk Unfortified has 2 times more Selenium than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 4.5 times more Calcium, 1.4 times more Copper, 3 times more Iron, 1.4 times more Magnesium, 5.5 times more Potassium, 7.6 times more Sodium, 3.4 times more Zinc and 3.6 times more Water than Soymilk Unfortified.
• Both Soymilk Unfortified and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Manganese and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Soymilk Unfortified has 2.1 times more Fat, 1.8 times more Saturated Fat, 5.6 times more Omega 3, 1.8 times more Omega 6 and 1.2 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.9 times more Carbohydrate, 2.2 times more Sugars and 10.7 times more Fiber than Soymilk Unfortified.
• Both Soymilk Unfortified and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy per 300 kcal.
• Both Soymilk Unfortified as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.