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

Weight per 500 calories

• Soy Nuts: 111g
• Tomatoes in Juice with Salt: 3125g

Soy Nuts have 28.1 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 Nuts or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Soy Nuts	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25% 24g	8.05% 7.8g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	100% 1.6g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	70.5% 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	25% 32.3g	83.4% 108g	130g per day for Men 19-50 years
Sugars	NA	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	23.7% 9.02g	156% 59.4g	38g per day for Men 19-50 years
Protein	86% 48.2g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	69.4% 625μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.6% 0.48mg	1497% 18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.7% 0.84mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.35% 1.18mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.3% 0.25mg	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	57% 228μg	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	5.7% 5.12mg	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	NA	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.3% 41.2μg	67.7% 81.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	15.6% 156mg	103% 1031mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	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	55% 4.4mg	223% 18mg	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	92% 2.13mg	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	103% 723mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	44.7% 1519mg	176% 5969mg	3400mg per day for Men 19-50 years
Selenium	39% 21.5μg	39.8% 22μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.23mg	240% 3594mg	1500mg per day for Men 19-50 years
Zinc	48.3% 5.3mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	0.024% 0.89g	80% 2961g	3700g per day for Men 19-50 years

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 37.8 times more Vitamin B1, 2 times more Vitamin B2, 18.9 times more Vitamin B3, 6.9 times more Vitamin B5, 13.8 times more Vitamin B6, 76.9 times more Vitamin C and 2 times more Vitamin K than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B9 per 500 kcal.
• Both Dry-roasted Soybeans 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 Nuts vs Tomatoes in Juice with Salt:

• Dry-roasted Soybeans have 1.4 times more Phosphorus and 1.4 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 6.6 times more Calcium, 1.4 times more Copper, 4 times more Iron, 3.9 times more Potassium, 1613.6 times more Sodium and 3323.7 times more Water than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Magnesium, Manganese and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry-roasted Soybeans have 3.1 times more Fat, 3.3 times more Saturated Fat, 12.9 times more Omega 3, 4 times more Omega 6 and 2 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3.4 times more Carbohydrate and 6.6 times more Fiber than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy per 500 kcal.
• Both Dry-roasted Soybeans as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.