Comparing Nutrients in 7 ounces Tomato Sauce VS Soy Cheese

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce	17%	9%	74%
Soy Cheese	33%	48%	19%

Macro Nutrients

	Tomato Sauce	Soy Cheese	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	7.27% 2.33g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	67% 1.07g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	47% 8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	9.74% 7.06g	4.38% 3.18g	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	4.57% 3.3g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	0% 0g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	44.3% 25g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce	Soy Cheese	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.97mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	10.7% 0.14mg	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	4.47% 18μg	11% 43.7μg	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	15.4% 14mg	0% 0mg	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	19% 2.86mg	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce	Soy Cheese	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	37.3% 373mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	83.8% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	1.73% 69.3μg	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	24% 1.9mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	108% 452mg	420mg per day for Men 19-50 years
Manganese	9.75% 0.22mg	76.7% 1.76mg	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	7.65% 53.6mg	63% 441mg	700mg per day for Men 19-50 years
Potassium	17.3% 589mg	11.6% 395mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	60.6% 33.3μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.8% 141g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomato Sauce vs Soy Cheese:

• Canned Tomato Sauce no Salt has 11 times more Vitamin A, more Vitamin B1, 2 times more Vitamin B3, 2.7 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin C and 2.4 times more Vitamin E than Soybean, curd cheese.
• While Soybean, curd cheese contains 2.2 times more Vitamin B2, 2.4 times more Vitamin B9 and 1.6 times more Vitamin K than Canned Tomato Sauce no Salt.
• Both Canned Tomato Sauce no Salt as well as Soybean, curd cheese have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomato Sauce vs Soy Cheese:

• Canned Tomato Sauce no Salt has 1.5 times more Potassium and 1.3 times more Water than Soybean, curd cheese.
• While Soybean, curd cheese contains 13.4 times more Calcium, 3.3 times more Copper, 5.8 times more Iron, 15.2 times more Magnesium, 7.9 times more Manganese, 8.2 times more Phosphorus, 28 times more Selenium, 1.8 times more Sodium and 7.8 times more Zinc than Canned Tomato Sauce no Salt.

Comparison of macro-nutrients per 7 ounces:

• Canned Tomato Sauce no Salt has 2.2 times more Sugars and more Fiber than Soybean, curd cheese.
• While Soybean, curd cheese contains 6.3 times more Energy, 27 times more Fat, 28.6 times more Saturated Fat, 90 times more Omega 3, 35.1 times more Omega 6, 1.3 times more Carbohydrate and 10.4 times more Protein than Canned Tomato Sauce no Salt.
• Both Canned Tomato Sauce no Salt as well as Soybean, curd cheese have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.