Comparing Nutrients in 300 calories Canned Tomatoes with Green Chilies VS Vitasoy USA Nasoya, Lite Silken Tofu

Weight per 300 calories

• Canned Tomatoes with Green Chilies: 2000g
• Vitasoy USA Nasoya, Lite Silken Tofu: 698g

Vitasoy USA Nasoya, Lite Silken Tofu has 2.9 times more energy per unit of mass than Canned Red Ripe Tomatoes with Green Chilies, which is low in comparison to other foods. Canned Tomatoes with Green Chilies having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Tomatoes with Green Chilies or Vitasoy USA Nasoya, Lite Silken Tofu?

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Vitasoy USA Nasoya, Lite Silken Tofu	77%	23%	0%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Vitasoy USA Nasoya, Lite Silken Tofu	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	7.9% 7.67g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	4.36% 1.4g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.7% 72.4g	0% 0g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	38g per day for Men 19-50 years
Protein	24.6% 13.8g	102% 57.3g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Vitasoy USA Nasoya, Lite Silken Tofu	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	74.4% 670μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 13mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.96mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	NA	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	45% 180μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	703% 17μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	138% 124mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	178% 1067IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	245% 36.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Vitasoy USA Nasoya, Lite Silken Tofu	Recommended Dietary Allowance
Calcium	40% 400mg	275% 2749mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	NA	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	65% 5.2mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	NA	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	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	40% 280mg	202% 1416mg	700mg per day for Men 19-50 years
Potassium	63% 2140mg	NA	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	NA	55μg per day for Men 19-50 years
Sodium	535% 8020mg	36.7% 551mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	NA	11mg per day for Men 19-50 years
Water	51% 1885g	17% 627g	3700g per day for Men 19-50 years

Canned Tomatoes With Green Chilies VS Vitasoy USA Nasoya, Lite Silken Tofu Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Tomatoes with Green Chilies or Vitasoy USA Nasoya, Lite Silken Tofu?

Lets compare vitamin content per 300 calories of Canned Tomatoes with Green Chilies vs Vitasoy USA Nasoya, Lite Silken Tofu:

• 300 kcal of Vitasoy USA Nasoya, Lite Silken Tofu contain 1.7 times more Vitamin A, more Vitamin B12 and more Vitamin D than Canned Red Ripe Tomatoes with Green Chilies.
• 300 calories of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 300 calories for Canned Tomatoes with Green Chilies vs Vitasoy USA Nasoya, Lite Silken Tofu:

• 300 calories of Canned Tomatoes with Green Chilies have 14.6 times more Sodium and 3 times more Water than Vitasoy USA Nasoya, Lite Silken Tofu.
• While 300 kcal of Vitasoy USA Nasoya, Lite Silken Tofu contain 6.9 times more Calcium and 5.1 times more Phosphorus than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Vitasoy USA Nasoya, Lite Silken Tofu contain similar levels of Iron per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Tomatoes with Green Chilies have more Carbohydrate than Vitasoy USA Nasoya, Lite Silken Tofu.
• While 300 kcal of Vitasoy USA Nasoya, Lite Silken Tofu contain 4.8 times more Fat and 4.2 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Vitasoy USA Nasoya, Lite Silken Tofu offer comparable quantities of Energy per 300 calories.
• 300 calories of Vitasoy USA Nasoya, Lite Silken Tofu provide inadequate amounts of Carbohydrate