Comparing Nutrients in 7 ounces Tomatoes in Juice with Salt VS Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Soy Flour	33%	40%	27%

Macro Nutrients

	Tomatoes in Juice with Salt	Soy Flour	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	29.7% 861kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	42.2% 41g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	18.5% 5.93g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	171% 2.73g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	120% 20.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.3% 6.9g	48.7% 63.3g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	20.5% 15g	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	3.6% 2.6g	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	% 2.46g	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	50% 19g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Soy Flour	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	177% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	53.6% 8.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	63% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	70.4% 0.91mg	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	3.97% 16μg	171% 685μg	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	27.8% 25mg	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	7.8% 1.17mg	25.8% 3.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	116% 139μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Soy Flour	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	41% 409mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	644% 5.8mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	14% 1.13mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	203% 851mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	196% 4.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1385% 623μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.8% 33.7mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	147% 4991mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	70.7% 7.78mg	11mg per day for Men 19-50 years
Water	5.1% 188g	0.28% 10.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Soy Flour per 7 oz

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

Lets compare vitamin content per 7 ounces of Tomatoes in Juice with Salt vs Soy Flour:

• 7 ounces of Tomatoes in Juice with Salt have 3.3 times more Vitamin A and more Vitamin C than Soy Flour.
• While 7 oz of Raw Full-fat Soy Flour contain 21.1 times more Vitamin B2, 6.1 times more Vitamin B3, 13.6 times more Vitamin B5, 4.2 times more Vitamin B6, 43.1 times more Vitamin B9, 3.3 times more Vitamin E and 26.9 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Soy Flour provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Soy Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomatoes in Juice with Salt vs Soy Flour:

• 7 ounces of Tomatoes in Juice with Salt have 8.8 times more Sodium and 18.4 times more Water than Soy Flour.
• While 7 oz of Raw Full-fat Soy Flour contain 6.2 times more Calcium, 56.2 times more Copper, 11.2 times more Iron, 42.9 times more Magnesium, 33.5 times more Manganese, 29.1 times more Phosphorus, 13.2 times more Potassium, 10.7 times more Selenium and 32.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Full-fat Soy Flour contain 27.1 times more Energy, 82.6 times more Fat, 87.9 times more Saturated Fat, 344.5 times more Omega 3, 106 times more Omega 6, 9.2 times more Carbohydrate, 2.9 times more Sugars, 5.1 times more Fiber and 47.9 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein