Comparing Nutrients in 5 ounces Tomato Paste VS Roasted Soybeans

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Roasted Soybeans	31%	45%	24%

Macro Nutrients

	Tomato Paste	Roasted Soybeans	Recommended Dietary Allowance
Energy	4% 116kcal	23% 665kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	37% 36g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	150% 2.4g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	105% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 27g	33% 43g	130g per day for Men 19-50 years
Sugars	24% 17.3g	NA	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	11.4% 8.3g	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	% 8.15g	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	15.3% 5.8g	66% 25g	38g per day for Men 19-50 years
Protein	11% 6.12g	98% 54.6g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Roasted Soybeans	Recommended Dietary Allowance
Vitamin A	12% 108μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	22.7% 0.29mg	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	4.25% 17μg	74.8% 299μg	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	34.5% 31mg	3.46% 3.1mg	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	40.6% 6.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Roasted Soybeans	Recommended Dietary Allowance
Calcium	5.1% 51mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	130% 1.17mg	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	53% 4.22mg	69% 5.53mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	133% 3.06mg	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	17% 118mg	73.5% 515mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	61.3% 2084mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	49.2% 27μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	40.5% 4.45mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.075% 2.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Roasted Soybeans per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Paste versus 5 oz of Roasted Soybeans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Paste vs Roasted Soybeans:

• 5 ounces of Tomato Paste have more Vitamin A, 2.2 times more Vitamin B3 and 10 times more Vitamin C than Roasted Soybeans.
• While 5 oz of Soybeans roasted without salt contain 1.7 times more Vitamin B1, 3.2 times more Vitamin B5 and 17.6 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Roasted Soybeans provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Roasted Soybeans have insufficient amounts of Vitamin A
• Both Canned Tomato Paste as well as Soybeans roasted without salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Roasted Soybeans:

• 5 ounces of Tomato Paste have 14.8 times more Sodium than Roasted Soybeans.
• While 5 oz of Soybeans roasted without salt contain 3.8 times more Calcium, 2.3 times more Copper, 1.3 times more Iron, 3.5 times more Magnesium, 7.1 times more Manganese, 4.4 times more Phosphorus, 1.4 times more Potassium, 3.6 times more Selenium and 5 times more Zinc than Canned Tomato Paste.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Soybeans roasted without salt contain 5.7 times more Energy, 54 times more Fat, 36.7 times more Saturated Fat, 242 times more Omega 3, 83.2 times more Omega 6, 1.6 times more Carbohydrate, 4.3 times more Fiber and 8.9 times more Protein than Canned Tomato Paste.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6