Comparing Nutrients in 500 calories Soy Flour VS Tomatoes in Juice with Salt

Weight per 500 calories

• Soy Flour: 115g
• Tomatoes in Juice with Salt: 3125g

Soy Flour has 27.1 times more energy per 100g than Tomatoes in Juice with Salt. It has very high energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 500 calories - Soy Flour or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Soy Flour	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24.5% 23.8g	8.05% 7.8g	97g per day for Men 19-50 years
Saturated Fat	10.8% 3.44g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	99% 1.6g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	18% 3.03g	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	83.4% 108g	130g per day for Men 19-50 years
Sugars	12% 8.64g	110% 79.7g	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	56.5% 41g	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	% 38.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	29% 11g	156% 59.4g	38g per day for Men 19-50 years
Protein	77.8% 43.6g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.77% 6.9μg	69.4% 625μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.8% 0.67mg	1497% 18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	103% 1.34mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.98mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	267% 3.47mg	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	62.5% 250μg	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	438% 394mg	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	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.2% 80.6μg	67.7% 81.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	23.7% 237mg	103% 1031mg	1000mg per day for Men 19-50 years
Copper	374% 3.36mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4% 159μg	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	223% 18mg	8mg per day for Men 19-50 years
Magnesium	118% 494mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	114% 2.62mg	92% 2.13mg	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	76% 531mg	700mg per day for Men 19-50 years
Potassium	85.2% 2897mg	176% 5969mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.64μg	39.8% 22μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	240% 3594mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	0.16% 5.94g	80% 2961g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Soy Flour vs Tomatoes in Juice with Salt:

• Raw Full-fat Soy Flour has 1.6 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 90.4 times more Vitamin A, 26.8 times more Vitamin B1, 1.3 times more Vitamin B2, 4.5 times more Vitamin B3, 2 times more Vitamin B5, 6.5 times more Vitamin B6, more Vitamin C and 8.2 times more Vitamin E than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin K per 500 kcal.
• Both Raw Full-fat Soy Flour as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Soy Flour vs Tomatoes in Juice with Salt:

• Raw Full-fat Soy Flour has 2.1 times more Copper, 1.6 times more Magnesium, 1.2 times more Manganese and 1.2 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 4.3 times more Calcium, 2.4 times more Iron, 2.1 times more Potassium, 2.5 times more Selenium, 240 times more Sodium and 498.1 times more Water than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Full-fat Soy Flour has 3 times more Fat, 3.2 times more Saturated Fat, 12.7 times more Omega 3, 3.9 times more Omega 6 and 1.8 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.9 times more Carbohydrate, 9.2 times more Sugars and 5.4 times more Fiber than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy per 500 kcal.
• Both Raw Full-fat Soy Flour as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.