Comparing Nutrients in 500 calories Soy Cheese VS Tomato Sauce

Weight per 500 calories

• Soy Cheese: 331g
• Tomato Sauce: 2083g

Soy Cheese has 6.3 times more energy per 100g than Tomato Sauce. It has above average energy density when compared to other foods. Canned Tomato Sauce no Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Soy Cheese or Tomato Sauce?

Macros Ratio

	Protein	Fat	Carbs
Soy Cheese	33%	48%	19%
Tomato Sauce	17%	9%	74%

Macro Nutrients

	Soy Cheese	Tomato Sauce	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	27.7% 27g	6.44% 6.25g	97g per day for Men 19-50 years
Saturated Fat	12% 3.9g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	112% 1.8g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	78.5% 13.4g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	85% 111g	130g per day for Men 19-50 years
Sugars	7.3% 5.3g	102% 74g	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	48% 34.8g	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	% 38g	g per day for Men 19-50 years
Sucrose	NA	% 1.46g	g per day for Men 19-50 years
Fiber	0% 0g	82.2% 31.3g	38g per day for Men 19-50 years
Protein	74% 41.4g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Soy Cheese	Tomato Sauce	Recommended Dietary Allowance
Vitamin A	0.74% 6.62μg	51% 458μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.66mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.7% 0.38mg	129% 6.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	157% 2.04mg	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	18.2% 73μg	47% 188μg	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	162% 146mg	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	13.2% 2mg	200% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15.2μg	48.6% 58.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Cheese	Tomato Sauce	Recommended Dietary Allowance
Calcium	62.3% 623mg	29% 292mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	266% 2.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	18% 727μg	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	232% 18.5mg	250% 20mg	8mg per day for Men 19-50 years
Magnesium	180% 755mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	102% 2.35mg	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	105% 735mg	80.4% 563mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	182% 6188mg	3400mg per day for Men 19-50 years
Selenium	101% 55.6μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	4.4% 66.2mg	15.3% 229mg	1500mg per day for Men 19-50 years
Zinc	51.8% 5.7mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	6.35% 235g	51.4% 1902g	3700g per day for Men 19-50 years

Soy Cheese VS Tomato Sauce Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Soy Cheese or Tomato Sauce?

Lets compare vitamin content per 500 calories of Soy Cheese vs Tomato Sauce:

• 500 kcal of Canned Tomato Sauce no Salt contain 69.2 times more Vitamin A, more Vitamin B1, 2.9 times more Vitamin B2, 12.5 times more Vitamin B3, 16.8 times more Vitamin B5, 8.8 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C, 15.1 times more Vitamin E and 3.8 times more Vitamin K than Soybean, curd cheese.
• 500 calories of Soy Cheese have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5 and Vitamin C
• Both Soybean, curd cheese as well as Canned Tomato Sauce no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Soy Cheese vs Tomato Sauce:

• 500 calories of Soy Cheese have 2.1 times more Calcium, 2.4 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus, 4.5 times more Selenium and 1.2 times more Zinc than Tomato Sauce.
• While 500 kcal of Canned Tomato Sauce no Salt contain 1.9 times more Copper, 9.4 times more Potassium, 3.5 times more Sodium and 8.1 times more Water than Soybean, curd cheese.
• Both Soy Cheese and Tomato Sauce contain similar levels of Iron per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Soy Cheese have 4.3 times more Fat, 4.5 times more Saturated Fat, 14.3 times more Omega 3, 5.6 times more Omega 6 and 1.7 times more Protein than Tomato Sauce.
• While 500 kcal of Canned Tomato Sauce no Salt contain 4.8 times more Carbohydrate, 14 times more Sugars and more Fiber than Soybean, curd cheese.
• Both Soy Cheese and Tomato Sauce offer comparable quantities of Energy per 500 calories.
• 500 calories of Soy Cheese provide inadequate amounts of Fiber
• 500 calories of Tomato Sauce provide inadequate amounts of Omega 3