Comparing Nutrients in 500 calories Soy Flour VS Tomato Paste

Weight per 500 calories

• Soy Flour: 115g
• Tomato Paste: 610g

Soy Flour has 5.3 times more energy per 100g than Tomato Paste. It has very high energy density when compared to other foods. Canned Tomato Paste having average energy density.

Discover which food has more nutrients per 500 calories - Soy Flour or Tomato Paste?

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Soy Flour	Tomato Paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24.5% 23.8g	2.95% 2.87g	97g per day for Men 19-50 years
Saturated Fat	10.8% 3.44g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	99% 1.6g	2.67% 0.043g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	5.45% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.3% 36.8g	88.7% 115g	130g per day for Men 19-50 years
Sugars	12% 8.64g	102% 74.3g	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	49.2% 35.7g	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	% 35g	g per day for Men 19-50 years
Sucrose	NA	% 1.83g	g per day for Men 19-50 years
Fiber	29% 11g	65.8% 25g	38g per day for Men 19-50 years
Protein	77.8% 43.6g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0.77% 6.9μg	51.5% 463μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.8% 0.67mg	30.5% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	103% 1.34mg	71.8% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.98mg	117% 18.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	101% 1.3mg	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	99% 397μg	18.3% 73μg	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	148% 134mg	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	15% 2.25mg	175% 26.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.2% 80.6μg	58% 69.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Tomato Paste	Recommended Dietary Allowance
Calcium	23.7% 237mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	374% 3.36mg	247% 2.23mg	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	92% 7.34mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	118% 494mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	114% 2.62mg	80% 1.84mg	2.3mg per day for Men 19-50 years
Molybdenum	804% 362μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	81.3% 569mg	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	85.2% 2897mg	182% 6183mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.64μg	58.8% 32.3μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	35% 3.84mg	11mg per day for Men 19-50 years
Water	0.16% 5.94g	12% 448g	3700g per day for Men 19-50 years

Soy Flour VS Tomato Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Soy Flour or Tomato Paste?

Lets compare vitamin content per 500 calories of Soy Flour vs Tomato Paste:

• 500 calories of Soy Flour have 1.8 times more Vitamin B1, 1.4 times more Vitamin B2, 2.1 times more Vitamin B5 and 5.4 times more Vitamin B9 than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 67 times more Vitamin A, 3.8 times more Vitamin B3, 2.5 times more Vitamin B6, more Vitamin C and 11.7 times more Vitamin E than Raw Full-fat Soy Flour.
• Both Soy Flour and Tomato Paste provide similar amounts of Vitamin K per 500 calories.
• 500 calories of Soy Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Full-fat Soy Flour as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Soy Flour vs Tomato Paste:

• 500 calories of Soy Flour have 1.5 times more Copper, 1.9 times more Magnesium and 1.4 times more Manganese than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 2.5 times more Iron, 2.1 times more Potassium, 3.7 times more Selenium, 24 times more Sodium and 75.4 times more Water than Raw Full-fat Soy Flour.
• Both Soy Flour and Tomato Paste contain similar levels of Calcium, Phosphorus and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Soy Flour have 8.3 times more Fat, 5.6 times more Saturated Fat, 37.2 times more Omega 3, 12.8 times more Omega 6 and 1.7 times more Protein than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 3.1 times more Carbohydrate, 8.6 times more Sugars and 2.3 times more Fiber than Raw Full-fat Soy Flour.
• Both Soy Flour and Tomato Paste offer comparable quantities of Energy per 500 calories.
• 500 calories of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6