Comparing Nutrients in 7 ounces Tomato Puree VS Boiled Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Boiled Green Soybeans	33%	38%	29%

Macro Nutrients

	Tomato Puree	Boiled Green Soybeans	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	9.65% 280kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	44% 0.7g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	31% 5.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 18g	17% 22g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	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	6.5% 4.72g	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	% 4.86g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	22% 8.33g	38g per day for Men 19-50 years
Protein	5.85% 3.27g	43.8% 24.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Boiled Green Soybeans	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	15.5% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	9.16% 0.12mg	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	5.46% 22μg	55% 220μg	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	23.4% 21mg	37.5% 33.7mg	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% 3.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Boiled Green Soybeans	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	28.8% 288mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	25.8% 0.23mg	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	44% 3.53mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	43.3% 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	11.3% 79.4mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	4.7% 174g	3.68% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Boiled Green Soybeans per 7 oz

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

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

• 7 ounces of Tomato Puree have 3.3 times more Vitamin A, 3.4 times more Vitamin B5 and 2.1 times more Vitamin B6 than Boiled Green Soybeans.
• While 7 oz of Boiled and Drained Green Soybeans contain 10.4 times more Vitamin B1, 1.9 times more Vitamin B2, 10.1 times more Vitamin B9 and 1.6 times more Vitamin C than Canned Tomato Puree.
• Both Tomato Puree and Boiled Green Soybeans provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Boiled Green Soybeans have insufficient amounts of Vitamin A
• Both Canned Tomato Puree as well as Boiled and Drained Green Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Puree vs Boiled Green Soybeans:

• 7 ounces of Tomato Puree have 2.5 times more Copper and 1.3 times more Water than Boiled Green Soybeans.
• While 7 oz of Boiled and Drained Green Soybeans contain 8.1 times more Calcium, 1.4 times more Iron, 2.6 times more Magnesium, 3 times more Manganese, 4 times more Phosphorus, 2 times more Selenium and 2.5 times more Zinc than Canned Tomato Puree.
• Both Tomato Puree and Boiled Green Soybeans contain similar levels of Potassium per seven ounces.
• 7 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Green Soybeans contain 3.7 times more Energy, 30.5 times more Fat, 25.5 times more Saturated Fat, 88.5 times more Omega 3, 32.4 times more Omega 6, 2.2 times more Fiber and 7.5 times more Protein than Canned Tomato Puree.
• Both Tomato Puree and Boiled Green Soybeans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6