Comparing Nutrients in 100 grams Tomatoes in Juice with Salt VS Soy Cheese

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Soy Cheese	33%	48%	19%

Macro Nutrients

	Tomatoes in Juice with Salt	Soy Cheese	Recommended Dietary Allowance
Energy	0.55% 16kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	8.35% 8.1g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	3.66% 1.17g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	33.8% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	23.7% 4.03g	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	5.3% 6.9g	130g per day for Men 19-50 years
Sugars	3.5% 2.55g	2.2% 1.6g	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	0% 0g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Soy Cheese	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.23% 0.055mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.45% 0.71mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.34% 0.12mg	2.32% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.54% 0.11mg	5.4% 0.07mg	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	5.5% 22μg	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	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	3.83% 4.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Soy Cheese	Recommended Dietary Allowance
Calcium	3.3% 33mg	19% 188mg	1000mg per day for Men 19-50 years
Copper	5.78% 0.052mg	42.2% 0.38mg	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	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	2.96% 0.068mg	38.7% 0.89mg	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	2.43% 17mg	31.7% 222mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	5.85% 199mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	30.5% 17μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	15.6% 1.72mg	11mg per day for Men 19-50 years
Water	2.56% 95g	1.9% 71g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Soy Cheese per 100 g

Compare the macro and micronutrient content in 100 g of Tomatoes in Juice with Salt versus 100 g of Soy Cheese to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Tomatoes in Juice with Salt have 10 times more Vitamin A, more Vitamin B1, 1.4 times more Vitamin B3, 1.6 times more Vitamin B6 and more Vitamin C than Soy Cheese.
• While 100 g of Soybean, curd cheese contain 2.5 times more Vitamin B2, 2.8 times more Vitamin B9 and 1.8 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Soy Cheese provide similar amounts of Vitamin B5 and Vitamin E per 100 grams.
• 100 grams of Soy Cheese have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Soybean, curd cheese have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Tomatoes in Juice with Salt have 5.8 times more Sodium and 1.3 times more Water than Soy Cheese.
• While 100 g of Soybean, curd cheese contain 5.7 times more Calcium, 7.3 times more Copper, 9.8 times more Iron, 22.8 times more Magnesium, 13.1 times more Manganese, 13.1 times more Phosphorus, 24 times more Selenium and 14.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Soy Cheese contain similar levels of Potassium per 100 grams.
• 100 grams of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tomatoes in Juice with Salt have 1.6 times more Sugars and more Fiber than Soy Cheese.
• While 100 g of Soybean, curd cheese contain 9.4 times more Energy, 32.4 times more Fat, 34.5 times more Saturated Fat, 135 times more Omega 3, 41.6 times more Omega 6, 2 times more Carbohydrate and 15.8 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 100 grams of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• 100 grams of Soy Cheese provide inadequate amounts of Fiber