Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Low-fat Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Low-fat Soy Flour	50%	20%	30%

Macro Nutrients

	Tomatoes in Juice with Salt	Low-fat Soy Flour	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	18% 527kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	5.7% 1.83g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	49% 0.79g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	30.5% 5.2g	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	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	5% 3.6g	18.2% 13.2g	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	59.7% 22.7g	38g per day for Men 19-50 years
Protein	2% 1.1g	126% 70.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Low-fat Soy Flour	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	129% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	114% 1.5mg	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	102% 410μg	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	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	4.6% 5.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Low-fat Soy Flour	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	252% 2.27mg	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	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	96% 404mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	194% 4.47mg	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	137% 957mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	87% 2963mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	152% 83.5μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	53% 5.8mg	11mg per day for Men 19-50 years
Water	3.63% 134g	0.18% 6.53g	3700g per day for Men 19-50 years

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 10 times more Vitamin A and more Vitamin C than Low-fat Soy Flour.
• While Low-fat Soy Flour contains 1.9 times more Vitamin B1, 5.1 times more Vitamin B2, 4.1 times more Vitamin B3, 13.2 times more Vitamin B5, 9.5 times more Vitamin B6, 36.1 times more Vitamin B9 and 1.5 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Low-fat Soy Flour have similar amounts of Vitamin E per 5 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Low-fat Soy Flour have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes in Juice with Salt vs Low-fat Soy Flour:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 12.8 times more Sodium and 20.6 times more Water than Low-fat Soy Flour.
• While Low-fat Soy Flour contains 8.6 times more Calcium, 30.8 times more Copper, 14.4 times more Iron, 28.5 times more Magnesium, 46.3 times more Manganese, 39.7 times more Phosphorus, 10.9 times more Potassium, 84.1 times more Selenium and 34.2 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.

Comparison of macro-nutrients per 5 ounces:

• Low-fat Soy Flour contains 23.3 times more Energy, 35.6 times more Fat, 37.9 times more Saturated Fat, 138.8 times more Omega 3, 37.7 times more Omega 6, 8.8 times more Carbohydrate, 3.7 times more Sugars, 8.4 times more Fiber and 63.1 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Low-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.