Comparing Nutrients in 7 ounces Tomato Puree VS Chocolate Soymilk

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Chocolate Soymilk	14%	22%	64%

Macro Nutrients

	Tomato Puree	Chocolate Soymilk	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	3.13% 3.04g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	6.8% 1.16g	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	15% 19.7g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	21.5% 15.6g	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	2.1% 0.79g	38g per day for Men 19-50 years
Protein	5.85% 3.27g	8% 4.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Chocolate Soymilk	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	6.36% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	11.8% 0.15mg	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	5.46% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	58% 1.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	23.4% 21mg	3.75% 3.37mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Chocolate Soymilk	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	45.4% 0.41mg	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	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	NA	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	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	7% 105mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Chocolate Soymilk per 7 oz

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

Lets compare vitamin content per 7 ounces of Tomato Puree vs Chocolate Soymilk:

• 7 ounces of Tomato Puree have more Vitamin A, 2.9 times more Vitamin B3, 4.9 times more Vitamin B5, 1.6 times more Vitamin B6, 6.2 times more Vitamin C and 197 times more Vitamin E than Chocolate Soymilk.
• While 7 oz of Unfortified Chocolate Soymilk contain 3.3 times more Vitamin B2 and more Vitamin B12 than Canned Tomato Puree.
• Both Tomato Puree and Chocolate Soymilk provide similar amounts of Vitamin B9 and Vitamin K per seven ounces.
• 7 ounces of Tomato Puree have insufficient amounts of Vitamin B12
• 7 ounces of Chocolate Soymilk have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin C and Vitamin E
• Both Canned Tomato Puree as well as Unfortified Chocolate Soymilk have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Puree vs Chocolate Soymilk:

• 7 ounces of Tomato Puree have 1.4 times more Copper, 3.7 times more Iron, 1.5 times more Magnesium and 3.1 times more Potassium than Chocolate Soymilk.
• While 7 oz of Unfortified Chocolate Soymilk contain 1.4 times more Calcium, 1.3 times more Phosphorus, 6.9 times more Selenium and 1.9 times more Sodium than Canned Tomato Puree.
• Both Tomato Puree and Chocolate Soymilk contain similar levels of Zinc and Water per seven ounces.
• 7 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Puree have 4.8 times more Fiber than Chocolate Soymilk.
• While 7 oz of Unfortified Chocolate Soymilk contain 1.7 times more Energy, 18.8 times more Omega 3, 7.1 times more Omega 6, 1.6 times more Sugars and 1.4 times more Protein than Canned Tomato Puree.
• Both Tomato Puree and Chocolate Soymilk offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6
• 7 ounces of Chocolate Soymilk provide inadequate amounts of Fiber