Comparing Nutrients in 7 ounces Soy Flour, defatted VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Soy Flour, defatted	58%	3%	39%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Soy Flour, defatted	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	22.4% 649kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.42g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.93g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.8% 67.3g	5.53% 7.2g	130g per day for Men 19-50 years
Sugars	45% 32.6g	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	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	91% 34.7g	NA	38g per day for Men 19-50 years
Protein	182% 102g	2.45% 1.37g	56g per day for Men 19-50 years

Vitamins

	Soy Flour, defatted	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.4mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.6% 0.5mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.4% 5.2mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	5.87% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.6% 1.14mg	15.7% 0.2mg	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	151% 605μg	4.47% 18μg	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	0% 0mg	13.7% 12.3mg	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	1.6% 0.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour, defatted	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	48% 478mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	896% 8.07mg	20% 0.18mg	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	229% 18.3mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	137% 575mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	260% 6mg	11.4% 0.26mg	2.3mg per day for Men 19-50 years
Molybdenum	930% 419μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	191% 1338mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	139% 4731mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	6.13% 3.37μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	53% 796mg	1500mg per day for Men 19-50 years
Zinc	44.4% 4.9mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	0.39% 14.4g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Flour, defatted VS Canned Tomatoes with Green Chilies per 7 oz

Compare the macro and micronutrient content in 7 oz of Soy Flour, defatted versus 7 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Soy Flour, defatted vs Canned Tomatoes with Green Chilies:

• 7 ounces of Soy Flour, defatted have 20.5 times more Vitamin B1, 13.3 times more Vitamin B2, 4.1 times more Vitamin B3, 13.5 times more Vitamin B5, 5.6 times more Vitamin B6 and 33.9 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 7 oz of Canned Red Ripe Tomatoes with Green Chilies contain 10 times more Vitamin A and more Vitamin C than Soy flour, defatted.
• 7 ounces of Soy Flour, defatted have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Soy flour, defatted as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Soy Flour, defatted vs Canned Tomatoes with Green Chilies:

• 7 ounces of Soy Flour, defatted have 12.1 times more Calcium, 45.2 times more Copper, 35.5 times more Iron, 26.4 times more Magnesium, 22.9 times more Manganese, 48.1 times more Phosphorus, 22.3 times more Potassium, 4.3 times more Selenium and 18.9 times more Zinc than Canned Tomatoes with Green Chilies.
• While 7 oz of Canned Red Ripe Tomatoes with Green Chilies contain 20.1 times more Sodium and 13 times more Water than Soy flour, defatted.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Soy Flour, defatted have 21.8 times more Energy, 63 times more Omega 3, 16.2 times more Omega 6, 9.4 times more Carbohydrate and 74.6 times more Protein than Canned Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein