Comparing Nutrients in 500 calories Soy Cheese VS Stewed Canned Tomatoes

Weight per 500 calories

• Soy Cheese: 331g
• Stewed Canned Tomatoes: 1923g

Soy Cheese has 5.8 times more energy per 100g than Stewed Canned Tomatoes. It has above average energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Soy Cheese or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Soy Cheese	33%	48%	19%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Soy Cheese	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	27.7% 27g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	12% 3.9g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	112% 1.8g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	78.5% 13.4g	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	17.6% 23g	92% 119g	130g per day for Men 19-50 years
Sugars	7.3% 5.3g	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	0% 0g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	74% 41.4g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Soy Cheese	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.74% 6.62μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.66mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.7% 0.38mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	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	18.2% 73μg	24% 96μg	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	169% 152mg	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	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15.2μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Cheese	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	62.3% 623mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	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	232% 18.5mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	180% 755mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	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	105% 735mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	101% 55.6μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	4.4% 66.2mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	51.8% 5.7mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	6.35% 235g	47.6% 1760g	3700g per day for Men 19-50 years

Soy Cheese VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Soy Cheese or Stewed Canned Tomatoes?

Lets compare vitamin content per 500 calories of Soy Cheese vs Stewed Canned Tomatoes:

• 500 kcal of Stewed Canned Ripe Red Tomatoes contain 26.1 times more Vitamin A, more Vitamin B1, 1.5 times more Vitamin B2, 8.3 times more Vitamin B3, 5.7 times more Vitamin B5, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C, 8 times more Vitamin E and 3 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 Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Soy Cheese vs Stewed Canned Tomatoes:

• 500 calories of Soy Cheese have 3.3 times more Magnesium, 2.6 times more Manganese, 1.9 times more Phosphorus, 4.8 times more Selenium and 1.7 times more Zinc than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 1.7 times more Copper, 1.4 times more Iron, 6 times more Potassium, 64.2 times more Sodium and 7.5 times more Water than Soybean, curd cheese.
• Both Soy Cheese and Stewed Canned Tomatoes contain similar levels of Calcium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Soy Cheese have 7.3 times more Fat, 7.8 times more Saturated Fat, 31 times more Omega 3, 9.4 times more Omega 6 and 2.4 times more Protein than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 5.2 times more Carbohydrate, 12.8 times more Sugars and more Fiber than Soybean, curd cheese.
• Both Soy Cheese and Stewed Canned Tomatoes offer comparable quantities of Energy per 500 calories.
• 500 calories of Soy Cheese provide inadequate amounts of Fiber
• 500 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Omega 6