Comparing Nutrients in 7 ounces Soy Nuts VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Soy Nuts	Tomato Powder	Recommended Dietary Allowance
Energy	30.7% 891kcal	20.7% 599kcal	2900kcal per day for Men 19-50 years
Fat	44.2% 43g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	19.4% 6.2g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	179% 2.86g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	126% 21.4g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.2% 57.5g	114% 148g	130g per day for Men 19-50 years
Sugars	NA	120% 87g	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	42.3% 16g	86% 32.7g	38g per day for Men 19-50 years
Protein	154% 86g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	190% 1711μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70.6% 0.85mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.8% 0.94mg	149% 7.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	69.8% 0.91mg	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	102% 407μg	59.5% 238μg	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	10% 9.13mg	257% 232mg	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	NA	162% 24.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73.4μg	80.7% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Tomato Powder	Recommended Dietary Allowance
Calcium	27.8% 278mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	238% 2.14mg	274% 2.46mg	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	98% 7.84mg	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	108% 452mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	188% 4.33mg	168% 3.87mg	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	184% 1288mg	83.6% 585mg	700mg per day for Men 19-50 years
Potassium	79.6% 2707mg	112% 3824mg	3400mg per day for Men 19-50 years
Selenium	69.6% 38.3μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	17.7% 266mg	1500mg per day for Men 19-50 years
Zinc	86% 9.47mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	0.16% 6.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Nuts VS Tomato Powder per 7 oz

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

Lets compare vitamin content per 7 ounces of Soy Nuts vs Tomato Powder:

• 7 ounces of Soy Nuts have 1.7 times more Vitamin B9 than Tomato Powder.
• While 7 oz of Tomato Powder contain more Vitamin A, 2.1 times more Vitamin B1, 8.6 times more Vitamin B3, 7.9 times more Vitamin B5, 2 times more Vitamin B6, 25.4 times more Vitamin C and 1.3 times more Vitamin K than Dry-roasted Soybeans.
• Both Soy Nuts and Tomato Powder provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Soy Nuts have insufficient amounts of Vitamin A
• Both Dry-roasted Soybeans as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Soy Nuts vs Tomato Powder:

• 7 ounces of Soy Nuts have 1.3 times more Magnesium, 2.2 times more Phosphorus, 3.6 times more Selenium and 2.8 times more Zinc than Tomato Powder.
• While 7 oz of Tomato Powder contain 1.4 times more Potassium and 67 times more Sodium than Dry-roasted Soybeans.
• Both Soy Nuts and Tomato Powder contain similar levels of Calcium, Copper, Iron and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Soy Nuts have 1.5 times more Energy, 49.1 times more Fat, 50.4 times more Saturated Fat, 206.1 times more Omega 3, 62.9 times more Omega 6 and 3.4 times more Protein than Tomato Powder.
• While 7 oz of Tomato Powder contain 2.6 times more Carbohydrate and 2 times more Fiber than Dry-roasted Soybeans.
• 7 ounces of Tomato Powder provide inadequate amounts of Omega 3 and Omega 6