Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Low-fat Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Low-fat Soy Flour	50%	20%	30%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Low-fat Soy Flour	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	25.5% 738kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	18.2% 17.7g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	8% 2.56g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	69% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	42.7% 7.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.53% 7.2g	46.8% 60.8g	130g per day for Men 19-50 years
Sugars	NA	25.5% 18.5g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	83.6% 31.8g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	177% 99g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Low-fat Soy Flour	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	180% 2.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	61.5% 3.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	160% 2.1mg	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	143% 574μg	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	13.7% 12.3mg	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	NA	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.45% 7.74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Low-fat Soy Flour	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	56.6% 566mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	353% 3.18mg	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	6.45% 0.52mg	203% 16.3mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	135% 566mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	272% 6.25mg	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	3.97% 27.8mg	191% 1340mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	122% 4148mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	74% 8.14mg	11mg per day for Men 19-50 years
Water	5.05% 187g	0.25% 9.15g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Low-fat Soy Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Tomatoes with Green Chilies versus 7 oz of Low-fat Soy Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Tomatoes with Green Chilies vs Low-fat Soy Flour:

• 7 ounces of Canned Tomatoes with Green Chilies have 10 times more Vitamin A and more Vitamin C than Low-fat Soy Flour.
• While 7 oz of Low-fat Soy Flour contain 32 times more Vitamin B1, 14.7 times more Vitamin B2, 4.6 times more Vitamin B3, 10.5 times more Vitamin B5, 10.2 times more Vitamin B6 and 32.1 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 7 ounces of Low-fat Soy Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Low-fat Soy Flour have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Tomatoes with Green Chilies vs Low-fat Soy Flour:

• 7 ounces of Canned Tomatoes with Green Chilies have 44.6 times more Sodium and 20.4 times more Water than Low-fat Soy Flour.
• While 7 oz of Low-fat Soy Flour contain 14.3 times more Calcium, 17.8 times more Copper, 31.5 times more Iron, 25.9 times more Magnesium, 23.9 times more Manganese, 48.2 times more Phosphorus, 19.5 times more Potassium, 147.3 times more Selenium and 31.5 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Low-fat Soy Flour contain 24.8 times more Energy, 111.3 times more Fat, 117.3 times more Saturated Fat, 555 times more Omega 3, 126.2 times more Omega 6, 8.5 times more Carbohydrate and 72.2 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein