Comparing Nutrients in 7 ounces Roasted Soy Flour VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Roasted Soy Flour	32%	42%	26%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Roasted Soy Flour	Tomato Paste	Recommended Dietary Allowance
Energy	30% 871kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.4g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.27g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	181% 2.9g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	127% 21.6g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.4% 60.3g	29% 37.5g	130g per day for Men 19-50 years
Sugars	21% 15g	33.3% 24g	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	16% 11.6g	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	% 11.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	50.7% 19.2g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	135% 75.6g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Roasted Soy Flour	Tomato Paste	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.87mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.52mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.6% 0.7mg	33% 0.43mg	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	113% 450μg	5.95% 24μg	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	48.3% 43.5mg	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	26% 3.93mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	117% 141μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soy Flour	Tomato Paste	Recommended Dietary Allowance
Calcium	37.3% 373mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	490% 4.4mg	80.5% 0.72mg	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	144% 11.5mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	174% 732mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	179% 4.12mg	26% 0.6mg	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	135% 945mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	64.6% 7.1mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	0.2% 7.56g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Soy Flour VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Soy Flour versus 7 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Soy Flour vs Tomato Paste:

• 7 ounces of Roasted Soy Flour have 6.9 times more Vitamin B1, 6.2 times more Vitamin B2, 8.5 times more Vitamin B5, 1.6 times more Vitamin B6, 18.9 times more Vitamin B9 and 6.2 times more Vitamin K than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 12.7 times more Vitamin A, more Vitamin C and 2.2 times more Vitamin E than Roasted Full-fat Soy Flour.
• Both Roasted Soy Flour and Tomato Paste provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Roasted Soy Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Roasted Full-fat Soy Flour as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Soy Flour vs Tomato Paste:

• 7 ounces of Roasted Soy Flour have 5.2 times more Calcium, 6.1 times more Copper, 2 times more Iron, 8.8 times more Magnesium, 6.9 times more Manganese, 5.7 times more Phosphorus, 2 times more Potassium, 1.4 times more Selenium and 5.7 times more Zinc than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 4.9 times more Sodium than Roasted Full-fat Soy Flour.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Soy Flour have 5.4 times more Energy, 46.5 times more Fat, 31.6 times more Saturated Fat, 208.3 times more Omega 3, 71.6 times more Omega 6, 1.6 times more Carbohydrate, 2.4 times more Fiber and 8.8 times more Protein than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 1.6 times more Sugars than Roasted Full-fat Soy Flour.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6