Comparing Nutrients in 100 grams Tomato Paste VS Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Green Soybeans	33%	39%	28%

Macro Nutrients

	Tomato Paste	Green Soybeans	Recommended Dietary Allowance
Energy	2.83% 82kcal	5.07% 147kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	2.46% 0.79g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	23.5% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	16.6% 2.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	8.5% 11g	130g per day for Men 19-50 years
Sugars	16.8% 12g	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	8.07% 5.85g	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	% 5.75g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	10.8% 4.1g	11% 4.2g	38g per day for Men 19-50 years
Protein	7.7% 4.32g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Green Soybeans	Recommended Dietary Allowance
Vitamin A	8.44% 76μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	36.3% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.84% 0.14mg	2.94% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	5% 0.065mg	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% 12μg	41.3% 165μg	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	24.3% 22mg	32.2% 29mg	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	28.7% 4.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.5% 11.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Green Soybeans	Recommended Dietary Allowance
Calcium	3.6% 36mg	19.7% 197mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	14.2% 0.13mg	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	37.3% 2.98mg	44.4% 3.55mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	15.5% 65mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	23.8% 0.55mg	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	12% 83mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	18.2% 620mg	3400mg per day for Men 19-50 years
Selenium	9.64% 5.3μg	2.73% 1.5μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	5.73% 0.63mg	9% 0.99mg	11mg per day for Men 19-50 years
Water	2% 73.5g	1.82% 67.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Green Soybeans per 100 g

Compare the macro and micronutrient content in 100 g of Tomato Paste versus 100 g of Green Soybeans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tomato Paste vs Green Soybeans:

• 100 grams of Tomato Paste have 8.4 times more Vitamin A, 1.9 times more Vitamin B3 and 3.3 times more Vitamin B6 than Green Soybeans.
• While 100 g of Raw Green Soybeans contain 7.3 times more Vitamin B1, 13.8 times more Vitamin B9 and 1.3 times more Vitamin C than Canned Tomato Paste.
• Both Tomato Paste and Green Soybeans provide similar amounts of Vitamin B2 and Vitamin B5 per 100 grams.
• 100 grams of Green Soybeans have insufficient amounts of Vitamin A
• Both Canned Tomato Paste as well as Raw Green Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tomato Paste vs Green Soybeans:

• 100 grams of Tomato Paste have 2.9 times more Copper, 1.6 times more Potassium, 3.5 times more Selenium and 3.9 times more Sodium than Green Soybeans.
• While 100 g of Raw Green Soybeans contain 5.5 times more Calcium, 1.5 times more Magnesium, 1.8 times more Manganese, 2.3 times more Phosphorus and 1.6 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Green Soybeans contain similar levels of Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tomato Paste have 1.7 times more Carbohydrate than Green Soybeans.
• While 100 g of Raw Green Soybeans contain 1.8 times more Energy, 14.5 times more Fat, 7.9 times more Saturated Fat, 53.7 times more Omega 3, 18.6 times more Omega 6 and 3 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Green Soybeans offer comparable quantities of Fiber per 100 grams.
• 100 grams of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6