Comparing Nutrients in 500 calories Tomatoes in Juice with Salt VS Steamed Sprouted Soybeans with Salt

Weight per 500 calories

• Tomatoes in Juice with Salt: 3125g
• Steamed Sprouted Soybeans with Salt: 617g

Steamed Sprouted Soybeans with Salt have 5.1 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is average in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Tomatoes in Juice with Salt or Steamed Sprouted Soybeans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Steamed Sprouted Soybeans with Salt	34%	40%	26%

Macro Nutrients

	Tomatoes in Juice with Salt	Steamed Sprouted Soybeans with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.05% 7.8g	28.3% 27.5g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	114% 1.83g	1.6g per day for Men 19-50 years
Omega 6	18% 3.03g	80.5% 13.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	31% 40.3g	130g per day for Men 19-50 years
Sugars	110% 79.7g	3.66% 2.65g	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	56.5% 41g	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	% 38.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	156% 59.4g	13% 4.94g	38g per day for Men 19-50 years
Protein	44% 24.7g	93% 52.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Steamed Sprouted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	69.4% 625μg	1.37% 12.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1497% 18mg	105% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.3mg	42% 6.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	267% 3.47mg	50% 0.65mg	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	62.5% 250μg	123% 494μg	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	438% 394mg	57% 51.2mg	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	123% 18.4mg	8.64% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.7% 81.3μg	170% 204μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Steamed Sprouted Soybeans with Salt	Recommended Dietary Allowance
Calcium	103% 1031mg	36.4% 364mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	226% 2.04mg	0.9mg per day for Men 19-50 years
Fluoride	4% 159μg	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	223% 18mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	88% 370mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	191% 4.4mg	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	76% 531mg	119% 833mg	700mg per day for Men 19-50 years
Potassium	176% 5969mg	64.5% 2191mg	3400mg per day for Men 19-50 years
Selenium	39.8% 22μg	6.73% 3.7μg	55μg per day for Men 19-50 years
Sodium	240% 3594mg	101% 1519mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	58.4% 6.4mg	11mg per day for Men 19-50 years
Water	80% 2961g	13.3% 490g	3700g per day for Men 19-50 years

Tomatoes In Juice With Salt VS Steamed Sprouted Soybeans With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomatoes in Juice with Salt or Steamed Sprouted Soybeans with Salt?

Lets compare vitamin content per 500 calories of Tomatoes in Juice with Salt vs Steamed Sprouted Soybeans with Salt:

• 500 calories of Tomatoes in Juice with Salt have 50.6 times more Vitamin A, 14.2 times more Vitamin B1, 5.3 times more Vitamin B2, 3.3 times more Vitamin B3, 5.4 times more Vitamin B6, 7.7 times more Vitamin C and 14.2 times more Vitamin E than Steamed Sprouted Soybeans with Salt.
• While 500 kcal of Steamed Sprouted Soybeans with Salt contain 1.3 times more Vitamin B5, 2 times more Vitamin B9 and 2.5 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 500 calories of Steamed Sprouted Soybeans with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Steamed Sprouted Soybeans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomatoes in Juice with Salt vs Steamed Sprouted Soybeans with Salt:

• 500 calories of Tomatoes in Juice with Salt have 2.8 times more Calcium, 2.2 times more Iron, 2.7 times more Potassium, 5.9 times more Selenium, 2.4 times more Sodium and 6 times more Water than Steamed Sprouted Soybeans with Salt.
• While 500 kcal of Steamed Sprouted Soybeans with Salt contain 1.3 times more Copper, 2.1 times more Manganese, 1.6 times more Phosphorus and 1.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Steamed Sprouted Soybeans with Salt contain similar levels of Magnesium per 500 calories.
• 500 calories of Steamed Sprouted Soybeans with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomatoes in Juice with Salt have 2.7 times more Carbohydrate, 30 times more Sugars and 12 times more Fiber than Steamed Sprouted Soybeans with Salt.
• While 500 kcal of Steamed Sprouted Soybeans with Salt contain 3.5 times more Fat, 3.6 times more Saturated Fat, 14.6 times more Omega 3, 4.5 times more Omega 6 and 2.1 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Steamed Sprouted Soybeans with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3