Comparing Nutrients in 300 calories Stewed Canned Tomatoes VS Soymilk, original and vanilla, light, with added calcium, vitamins A and D

Weight per 300 calories

• Stewed Canned Tomatoes: 1154g
• Soymilk, original and vanilla, light, with added calcium, vitamins A and D: 1000g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Soymilk, original and vanilla, light, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Stewed Canned Tomatoes	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.26% 2.2g	7.94% 7.7g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	2.16% 0.035g	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	5.02% 0.85g	22.2% 3.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	27% 35g	130g per day for Men 19-50 years
Sugars	56% 40.6g	36% 26g	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	30% 21.7g	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 0.23g	NA	g per day for Men 19-50 years
Fiber	30.4% 11.5g	7.9% 3g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	11.5% 104μg	67.8% 610μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.2% 0.53mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	12.3% 0.16mg	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	14.4% 57.7μg	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	417% 10μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	101% 91mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	78.3% 470IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	64% 9.58mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.7μg	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	39.2% 392mg	123% 1230mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	96% 0.86mg	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	192% 15.3mg	53.8% 4.3mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	NA	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	33% 231mg	124% 870mg	700mg per day for Men 19-50 years
Potassium	70.2% 2388mg	34.4% 1170mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.92μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	170% 2550mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	28.5% 1056g	25% 927g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Soymilk, Original And Vanilla, Light, With Added Calcium, Vitamins A And D Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Soymilk, original and vanilla, light, with added calcium, vitamins A and D?

Lets compare vitamin content per 300 calories of Stewed Canned Tomatoes vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

• 300 calories of Stewed Canned Tomatoes have 1.4 times more Vitamin B1, 3.7 times more Vitamin B3, 1.2 times more Vitamin B6, more Vitamin C, 16 times more Vitamin E and 1.7 times more Vitamin K than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 5.9 times more Vitamin A, 5 times more Vitamin B2, 1.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Stewed Canned Ripe Red Tomatoes.
• 300 calories of Stewed Canned Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D
• 300 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin C and Vitamin E

Comparing minerals per 300 calories for Stewed Canned Tomatoes vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

• 300 calories of Stewed Canned Tomatoes have 1.5 times more Copper, 3.6 times more Iron, 2 times more Potassium and 5.3 times more Sodium than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 3.1 times more Calcium, 3.8 times more Phosphorus and 3.3 times more Selenium than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain similar levels of Magnesium, Zinc and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Stewed Canned Tomatoes have 2 times more Carbohydrate, 1.6 times more Sugars and 3.8 times more Fiber than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 3.5 times more Fat, 14.2 times more Omega 3, 4.4 times more Omega 6 and 2.3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Soymilk, original and vanilla, light, with added calcium, vitamins A and D offer comparable quantities of Energy per 300 calories.
• 300 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Omega 6