Comparing Nutrients in 5 ounces Canned Tomatoes with Green Chilies VS Soymilk, original and vanilla, light, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	1.47% 42.5kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	0.022% 0.007g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	3.15% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.95% 5.13g	3.83% 4.98g	130g per day for Men 19-50 years
Sugars	NA	5.1% 3.7g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	1.1% 0.43g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	9.6% 86.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	1.97% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	1.74% 0.023mg	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	3.2% 12.8μg	3.2% 12.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	59% 1.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.76% 8.8mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	11% 66.6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	17.4% 174mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	13.5% 0.12mg	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	4.6% 0.37mg	7.6% 0.61mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	NA	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	2.83% 20mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	4.88% 166mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Soymilk, original and vanilla, light, with added calcium, vitamins A and D per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Tomatoes with Green Chilies versus 5 oz of Soymilk, original and vanilla, light, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Tomatoes with Green Chilies vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

• 5 ounces of Canned Tomatoes with Green Chilies have 2.9 times more Vitamin B3, 6.4 times more Vitamin B6 and more Vitamin C than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 5 oz of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 3.1 times more Vitamin A, 10.6 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Soymilk, original and vanilla, light, with added calcium, vitamins A and D provide similar amounts of Vitamin B1 and Vitamin B9 per five ounces.
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D
• 5 ounces of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin C

Comparing minerals per 5 ounces for Canned Tomatoes with Green Chilies vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

• 5 ounces of Canned Tomatoes with Green Chilies have 8.4 times more Sodium than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 5 oz of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 6.2 times more Calcium, 1.7 times more Iron, 1.4 times more Magnesium, 6.2 times more Phosphorus, 5.8 times more Selenium and 1.8 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain similar levels of Copper, Potassium and Water per five ounces.
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 49 times more Omega 3, 13 times more Omega 6 and 3.4 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Soymilk, original and vanilla, light, with added calcium, vitamins A and D offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3, Omega 6 and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Soymilk, original and vanilla, light, with added calcium, vitamins A and D provide inadequate amounts of Energy in five ounces.