Comparing Nutrients in 500 calories Tomato Sauce VS Soy Cheese

Weight per 500 calories

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

Soybean, curd cheese has 6.3 times more energy per unit of mass than Canned Tomato Sauce no Salt, which is above average in comparison to other foods. Tomato Sauce having very low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Canned Tomato Sauce no Salt has 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.
• Both Canned Tomato Sauce no Salt as well as Soybean, curd cheese have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Canned Tomato Sauce no Salt has 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.
• While Soybean, curd cheese contains 2.1 times more Calcium, 2.4 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus and 4.5 times more Selenium than Canned Tomato Sauce no Salt.
• Both Canned Tomato Sauce no Salt and Soybean, curd cheese have similar amounts of Iron and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Tomato Sauce no Salt has 4.8 times more Carbohydrate, 14 times more Sugars and more Fiber than Soybean, curd cheese.
• While Soybean, curd cheese contains 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 Canned Tomato Sauce no Salt.
• Both Canned Tomato Sauce no Salt and Soybean, curd cheese have similar amounts of Energy per 500 kcal.
• Both Canned Tomato Sauce no Salt as well as Soybean, curd cheese have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.