Comparing Nutrients in 7 ounces Tomato Juice with Salt VS Soy Nuts

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Soy Nuts	36%	40%	24%

Macro Nutrients

	Tomato Juice with Salt	Soy Nuts	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	30.7% 891kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	44.2% 43g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	19.4% 6.2g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	179% 2.86g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	126% 21.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7g	44.2% 57.5g	130g per day for Men 19-50 years
Sugars	7.06% 5.1g	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	3.64% 2.64g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.1% 0.79g	42.3% 16g	38g per day for Men 19-50 years
Protein	3% 1.7g	154% 86g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Soy Nuts	Recommended Dietary Allowance
Vitamin A	5.07% 45.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	70.6% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.35% 1.34mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.8% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	34.3% 0.45mg	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	9.92% 39.7μg	102% 407μg	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	155% 139mg	10% 9.13mg	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	4.23% 0.64mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	61% 73.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Soy Nuts	Recommended Dietary Allowance
Calcium	2% 20mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	238% 2.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.34% 13.7μg	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	9.67% 0.77mg	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	108% 452mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	188% 4.33mg	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	5.4% 37.7mg	184% 1288mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	79.6% 2707mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	69.6% 38.3μg	55μg per day for Men 19-50 years
Sodium	33.5% 502mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	86% 9.47mg	11mg per day for Men 19-50 years
Water	5.05% 187g	0.043% 1.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Soy Nuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Tomato Juice with Salt vs Soy Nuts:

• 7 ounces of Tomato Juice with Salt have more Vitamin A and 15.2 times more Vitamin C than Soy Nuts.
• While 7 oz of Dry-roasted Soybeans contain 4.3 times more Vitamin B1, 9.7 times more Vitamin B2, 1.6 times more Vitamin B3, 3.2 times more Vitamin B6, 10.3 times more Vitamin B9 and 16.1 times more Vitamin K than Canned Tomato Juice with Salt.
• 7 ounces of Tomato Juice with Salt have insufficient amounts of Vitamin K
• 7 ounces of Soy Nuts have insufficient amounts of Vitamin A
• Both Canned Tomato Juice with Salt as well as Dry-roasted Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Juice with Salt vs Soy Nuts:

• 7 ounces of Tomato Juice with Salt have 126.5 times more Sodium and 117.8 times more Water than Soy Nuts.
• While 7 oz of Dry-roasted Soybeans contain 14 times more Calcium, 25.7 times more Copper, 10.1 times more Iron, 20.7 times more Magnesium, 32.1 times more Manganese, 34.2 times more Phosphorus, 6.3 times more Potassium, 38.6 times more Selenium and 43.4 times more Zinc than Canned Tomato Juice with Salt.
• 7 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry-roasted Soybeans contain 26.4 times more Energy, 74.6 times more Fat, 164.6 times more Saturated Fat, 288.6 times more Omega 3, 489.3 times more Omega 6, 8.2 times more Carbohydrate, 20.3 times more Fiber and 51 times more Protein than Canned Tomato Juice with Salt.
• 7 ounces of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein