Comparing Nutrients in 500 calories Soy Nuts VS Tomato Sauce with Salt

Weight per 500 calories

• Soy Nuts: 111g
• Tomato Sauce with Salt: 2083g

Soy Nuts have 18.7 times more energy per 100g than Tomato Sauce with Salt. It has very high energy density when compared to other foods. Canned Tomato Sauce with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Soy Nuts or Tomato Sauce with Salt?

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Tomato Sauce with Salt	17%	9%	74%

Macro Nutrients

	Soy Nuts	Tomato Sauce with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25% 24g	6.44% 6.25g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	100% 1.6g	6.5% 0.1g	1.6g per day for Men 19-50 years
Omega 6	70.5% 12g	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	25% 32.3g	85% 111g	130g per day for Men 19-50 years
Sugars	NA	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	23.7% 9.02g	82.2% 31.3g	38g per day for Men 19-50 years
Protein	86% 48.2g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Tomato Sauce with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	51% 458μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.6% 0.48mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.7% 0.84mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.35% 1.18mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	129% 6.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.3% 0.25mg	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	57% 228μg	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	5.7% 5.12mg	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	NA	200% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.3% 41.2μg	48.6% 58.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Tomato Sauce with Salt	Recommended Dietary Allowance
Calcium	15.6% 156mg	29% 292mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	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	55% 4.4mg	250% 20mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	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	103% 723mg	80.4% 563mg	700mg per day for Men 19-50 years
Potassium	44.7% 1519mg	182% 6188mg	3400mg per day for Men 19-50 years
Selenium	39% 21.5μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.23mg	658% 9875mg	1500mg per day for Men 19-50 years
Zinc	48.3% 5.3mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	0.024% 0.89g	51.4% 1902g	3700g per day for Men 19-50 years

Soy Nuts VS Tomato Sauce With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Soy Nuts or Tomato Sauce with Salt?

Lets compare vitamin content per 500 calories of Soy Nuts vs Tomato Sauce with Salt:

• 500 calories of Soy Nuts have 1.2 times more Vitamin B9 than Tomato Sauce with Salt.
• While 500 kcal of Canned Tomato Sauce with Salt contain more Vitamin A, 1.6 times more Vitamin B2, 17.6 times more Vitamin B3, 12.2 times more Vitamin B5, 8.1 times more Vitamin B6, 28.5 times more Vitamin C and 1.4 times more Vitamin K than Dry-roasted Soybeans.
• Both Soy Nuts and Tomato Sauce with Salt provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Soy Nuts have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Dry-roasted Soybeans as well as Canned Tomato Sauce with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Soy Nuts vs Tomato Sauce with Salt:

• 500 calories of Soy Nuts have 1.3 times more Phosphorus and 1.7 times more Selenium than Tomato Sauce with Salt.
• While 500 kcal of Canned Tomato Sauce with Salt contain 1.9 times more Calcium, 2 times more Copper, 4.5 times more Iron, 4.1 times more Potassium, 4433.9 times more Sodium and 2134.6 times more Water than Dry-roasted Soybeans.
• Both Soy Nuts and Tomato Sauce with Salt contain similar levels of Magnesium, Manganese and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Soy Nuts have 3.9 times more Fat, 4.1 times more Saturated Fat, 15.4 times more Omega 3, 5 times more Omega 6 and 1.9 times more Protein than Tomato Sauce with Salt.
• While 500 kcal of Canned Tomato Sauce with Salt contain 3.4 times more Carbohydrate and 3.5 times more Fiber than Dry-roasted Soybeans.
• Both Soy Nuts and Tomato Sauce with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Tomato Sauce with Salt provide inadequate amounts of Omega 3