Comparing Nutrients in 500 calories Soymilk (all flavors), nonfat, with added calcium, vitamins A and D VS Stewed Canned Tomatoes

Weight per 500 calories

• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D: 1786g
• Stewed Canned Tomatoes: 1923g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Soymilk (all flavors), nonfat, with added calcium, vitamins A and D or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	37%	1%	62%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	4.46% 0.071g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	3.36% 0.57g	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	57% 74g	92% 119g	130g per day for Men 19-50 years
Sugars	90% 65g	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	9.4% 3.57g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	78.8% 44g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	121% 1089μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.7% 0.39mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	239% 3.1mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.77mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	31.3% 125μg	24% 96μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	171% 4.1μg	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	122% 732IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.52% 1.43mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.2% 41μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	207% 2071mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	248% 2.23mg	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	78% 6.25mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	NA	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	222% 1554mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	55% 1875mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	58.4% 32μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	68% 1018mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	44.7% 1655g	47.6% 1760g	3700g per day for Men 19-50 years

Soymilk (all Flavors), Nonfat, With Added Calcium, Vitamins A And D VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Soymilk (all flavors), nonfat, with added calcium, vitamins A and D or Stewed Canned Tomatoes?

Lets compare vitamin content per 500 calories of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D vs Stewed Canned Tomatoes:

• 500 calories of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have 6.3 times more Vitamin A, 4.6 times more Vitamin B2, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 2.3 times more Vitamin B1, 2.4 times more Vitamin B3, more Vitamin C and 11.2 times more Vitamin E than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D and Stewed Canned Tomatoes provide similar amounts of Vitamin K per 500 calories.
• 500 calories of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin C and Vitamin E
• 500 calories of Stewed Canned Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 500 calories for Soymilk (all flavors), nonfat, with added calcium, vitamins A and D vs Stewed Canned Tomatoes:

• 500 calories of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have 3.2 times more Calcium, 4 times more Phosphorus and 2.8 times more Selenium than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 4.1 times more Iron, 1.3 times more Magnesium, 2.1 times more Potassium, 4.2 times more Sodium and 1.8 times more Zinc than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D and Stewed Canned Tomatoes contain similar levels of Copper and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have 2.5 times more Protein than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 1.6 times more Carbohydrate and 5.4 times more Fiber than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D and Stewed Canned Tomatoes offer comparable quantities of Energy and Sugars per 500 calories.
• 500 calories of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D provide inadequate amounts of Fiber
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.