Comparing Nutrients in 500 calories Soy Flour, defatted VS Canned Tomatoes with Green Chilies

Weight per 500 calories

• Soy Flour, defatted: 153g
• Canned Tomatoes with Green Chilies: 3333g

Soy Flour, defatted has 21.8 times more energy per 100g than Canned Tomatoes with Green Chilies. It has high energy density when compared to other foods. Canned Red Ripe Tomatoes with Green Chilies having very low energy density.

Discover which food has more nutrients per 500 calories - Soy Flour, defatted or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Soy Flour, defatted	58%	3%	39%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Soy Flour, defatted	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	2.75% 2.67g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	6.02% 0.096g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	4.23% 0.72g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	93% 121g	130g per day for Men 19-50 years
Sugars	34.6% 25g	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	70.4% 26.8g	NA	38g per day for Men 19-50 years
Protein	141% 78.7g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Soy Flour, defatted	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0.34% 3.06μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.8% 0.39mg	48.7% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	133% 21.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61% 3.06mg	99% 4.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.5% 0.88mg	264% 3.43mg	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	117% 466μg	75% 300μg	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	230% 207mg	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	1.22% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.22% 6.27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour, defatted	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	37% 369mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	691% 6.2mg	333% 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	177% 14mg	108% 8.67mg	8mg per day for Men 19-50 years
Magnesium	106% 443mg	87.3% 367mg	420mg per day for Men 19-50 years
Manganese	201% 4.6mg	191% 4.4mg	2.3mg per day for Men 19-50 years
Molybdenum	717% 323μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	147% 1031mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	107% 3645mg	105% 3567mg	3400mg per day for Men 19-50 years
Selenium	4.73% 2.6μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	2.04% 30.6mg	891% 13367mg	1500mg per day for Men 19-50 years
Zinc	34% 3.76mg	39.4% 4.33mg	11mg per day for Men 19-50 years
Water	0.3% 11g	85% 3141g	3700g per day for Men 19-50 years

Soy Flour, Defatted VS Canned Tomatoes With Green Chilies Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Soy Flour, defatted or Canned Tomatoes with Green Chilies?

Lets compare vitamin content per 500 calories of Soy Flour, defatted vs Canned Tomatoes with Green Chilies:

• 500 calories of Soy Flour, defatted have 1.6 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 218 times more Vitamin A, 1.6 times more Vitamin B2, 5.3 times more Vitamin B3, 1.6 times more Vitamin B5, 3.9 times more Vitamin B6 and more Vitamin C than Soy flour, defatted.
• Both Soy Flour, defatted and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Soy Flour, defatted have insufficient amounts of Vitamin A and Vitamin C
• Both Soy flour, defatted as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Soy Flour, defatted vs Canned Tomatoes with Green Chilies:

• 500 calories of Soy Flour, defatted have 2.1 times more Copper, 1.6 times more Iron, 1.2 times more Magnesium and 2.2 times more Phosphorus than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.8 times more Calcium, 5.1 times more Selenium, 437.1 times more Sodium and 283.3 times more Water than Soy flour, defatted.
• Both Soy Flour, defatted and Canned Tomatoes with Green Chilies contain similar levels of Manganese, Potassium and Zinc per 500 calories.
• 500 calories of Soy Flour, defatted lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Soy Flour, defatted have 3.4 times more Protein than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 2.3 times more Carbohydrate than Soy flour, defatted.
• Both Soy Flour, defatted and Canned Tomatoes with Green Chilies offer comparable quantities of Energy per 500 calories.
• Both Soy flour, defatted as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.