Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Roasted Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Roasted Soy Flour	32%	42%	26%

Macro Nutrients

	Tomatoes in Juice with Salt	Roasted Soy Flour	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	21.5% 622kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	129% 2.07g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	91% 15.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.8% 4.9g	33% 43g	130g per day for Men 19-50 years
Sugars	5% 3.6g	15% 10.8g	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	2.56% 1.86g	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	% 1.76g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	36% 13.7g	38g per day for Men 19-50 years
Protein	2% 1.1g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Roasted Soy Flour	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	48.7% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	29% 4.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	38.3% 0.5mg	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	2.83% 11.3μg	80.4% 322μg	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	20% 18mg	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	5.58% 0.84mg	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	84% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	350% 3.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7.23μg	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	10% 0.81mg	103% 8.25mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	125% 523mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	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	3.44% 24mg	96% 675mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	85% 2893mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	46% 5.07mg	11mg per day for Men 19-50 years
Water	3.63% 134g	0.15% 5.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Roasted Soy Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomatoes in Juice with Salt versus 5 oz of Roasted Soy Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomatoes in Juice with Salt vs Roasted Soy Flour:

• 5 ounces of Tomatoes in Juice with Salt have 3.3 times more Vitamin A, 1.4 times more Vitamin B1 and more Vitamin C than Roasted Soy Flour.
• While 5 oz of Roasted Full-fat Soy Flour contain 17.1 times more Vitamin B2, 4.6 times more Vitamin B3, 10.3 times more Vitamin B5, 3.2 times more Vitamin B6, 28.4 times more Vitamin B9, 3.4 times more Vitamin E and 27.3 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Roasted Soy Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Roasted Full-fat Soy Flour have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomatoes in Juice with Salt vs Roasted Soy Flour:

• 5 ounces of Tomatoes in Juice with Salt have 9.6 times more Sodium and 24.9 times more Water than Roasted Soy Flour.
• While 5 oz of Roasted Full-fat Soy Flour contain 5.7 times more Calcium, 42.7 times more Copper, 10.2 times more Iron, 36.9 times more Magnesium, 30.5 times more Manganese, 28 times more Phosphorus, 10.7 times more Potassium, 10.7 times more Selenium and 29.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Roasted Full-fat Soy Flour contain 27.4 times more Energy, 87.4 times more Fat, 93 times more Saturated Fat, 364.5 times more Omega 3, 112.2 times more Omega 6, 8.8 times more Carbohydrate, 3 times more Sugars, 5.1 times more Fiber and 48.2 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein