Comparing Nutrients in 7 ounces Tomato Paste VS Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Green Soybeans	33%	39%	28%

Macro Nutrients

	Tomato Paste	Green Soybeans	Recommended Dietary Allowance
Energy	5.6% 163kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	4.87% 1.56g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	46.6% 0.75g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	33% 5.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	17% 22g	130g per day for Men 19-50 years
Sugars	33.3% 24g	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	16% 11.6g	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	% 11.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	21.4% 8.14g	22% 8.33g	38g per day for Men 19-50 years
Protein	15.3% 8.57g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Green Soybeans	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	20.5% 3.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	5.83% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	9.92% 0.13mg	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	5.95% 24μg	82% 327μg	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	48.3% 43.5mg	64% 57.5mg	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	57% 8.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Green Soybeans	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	39% 391mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	28.2% 0.25mg	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	74% 5.9mg	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	47% 1.1mg	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	23.5% 165mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	59% 2012mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	3.94% 146g	3.62% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Green Soybeans per 7 oz

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

Lets compare vitamin content per 7 ounces of Tomato Paste vs Green Soybeans:

• 7 ounces of Tomato Paste have 8.4 times more Vitamin A, 1.9 times more Vitamin B3 and 3.3 times more Vitamin B6 than Green Soybeans.
• While 7 oz of Raw Green Soybeans contain 7.3 times more Vitamin B1, 13.8 times more Vitamin B9 and 1.3 times more Vitamin C than Canned Tomato Paste.
• Both Tomato Paste and Green Soybeans provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Green Soybeans have insufficient amounts of Vitamin A
• Both Canned Tomato Paste as well as Raw Green Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Paste vs Green Soybeans:

• 7 ounces of Tomato Paste have 2.9 times more Copper, 1.6 times more Potassium, 3.5 times more Selenium and 3.9 times more Sodium than Green Soybeans.
• While 7 oz of Raw Green Soybeans contain 5.5 times more Calcium, 1.5 times more Magnesium, 1.8 times more Manganese, 2.3 times more Phosphorus and 1.6 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Green Soybeans contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Paste have 1.7 times more Carbohydrate than Green Soybeans.
• While 7 oz of Raw Green Soybeans contain 1.8 times more Energy, 14.5 times more Fat, 7.9 times more Saturated Fat, 53.7 times more Omega 3, 18.6 times more Omega 6 and 3 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Green Soybeans offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6