Comparing Nutrients in 100 grams 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	0.55% 16kcal	15% 434kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	21.3% 20.7g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	9.33% 3g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	86% 1.38g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	60.5% 10.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.67% 3.47g	24.6% 32g	130g per day for Men 19-50 years
Sugars	3.5% 2.55g	10.3% 7.5g	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	1.8% 1.3g	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	% 1.24g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5% 1.9g	25.3% 9.6g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	67.5% 38g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Soy Flour	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.23% 0.055mg	89.2% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.45% 0.71mg	27% 4.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.34% 0.12mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.54% 0.11mg	35.5% 0.46mg	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	2% 8μg	86.3% 345μg	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	14% 12.6mg	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	3.93% 0.59mg	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	58.3% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Soy Flour	Recommended Dietary Allowance
Calcium	3.3% 33mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	5.78% 0.052mg	324% 2.92mg	0.9mg per day for Men 19-50 years
Fluoride	0.13% 5.1μg	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	7.13% 0.57mg	79.6% 6.37mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	102% 429mg	420mg per day for Men 19-50 years
Manganese	2.96% 0.068mg	99% 2.28mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	698% 314μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.43% 17mg	70.6% 494mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	74% 2515mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	35.6% 3.92mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.14% 5.16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes in Juice with Salt vs Soy Flour:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 3.3 times more Vitamin A and more Vitamin C than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 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 Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Full-fat Soy Flour have similar amounts of Vitamin B1 per 100 g.
• 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 100 g.

Comparing minerals per 100 grams for Tomatoes in Juice with Salt vs Soy Flour:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 8.8 times more Sodium and 18.4 times more Water than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 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.

Comparison of macro-nutrients per 100 grams:

• Raw Full-fat Soy Flour contains 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.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.