Comparing Nutrients in 500 calories SILK Peach soy yogurt VS Stewed Canned Tomatoes

Weight per 500 calories

• SILK Peach soy yogurt: 532g
• Stewed Canned Tomatoes: 1923g

SILK Peach soy yogurt has 3.6 times more energy per 100g than Stewed Canned Tomatoes. It has average energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - SILK Peach soy yogurt or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
SILK Peach soy yogurt	10%	11%	79%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	SILK Peach soy yogurt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.47% 6.28g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	NA	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	NA	8.37% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	92% 119g	130g per day for Men 19-50 years
Sugars	108% 78.2g	93% 67.7g	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	50% 36g	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	% 31.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	8.4% 3.2g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	SILK Peach soy yogurt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	25% 0.33mg	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	NA	24% 96μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	104% 94mg	169% 152mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	SILK Peach soy yogurt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	94% 936mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	NA	239% 2.15mg	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	42.6% 3.4mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	NA	55% 231mg	420mg per day for Men 19-50 years
Manganese	NA	49.3% 1.13mg	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	NA	55% 385mg	700mg per day for Men 19-50 years
Potassium	NA	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	NA	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.8mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	NA	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	11% 406g	47.6% 1760g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of SILK Peach soy yogurt vs Stewed Canned Tomatoes:

• Stewed Canned Ripe Red Tomatoes contain 1.6 times more Vitamin C than SILK Peach soy yogurt.

Comparing minerals per 500 calories for SILK Peach soy yogurt vs Stewed Canned Tomatoes:

• SILK Peach soy yogurt has 1.4 times more Calcium than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 7.5 times more Iron, 53.3 times more Sodium and 4.3 times more Water than SILK Peach soy yogurt.

Comparison of macro-nutrients per 500 calories:

• SILK Peach soy yogurt has 1.7 times more Fat than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 6 times more Fiber and 1.4 times more Protein than SILK Peach soy yogurt.
• Both SILK Peach soy yogurt and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both SILK Peach soy yogurt as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.