Comparing Nutrients in 100 grams Stewed Canned Tomatoes VS Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Soy Flour	33%	40%	27%

Macro Nutrients

	Stewed Canned Tomatoes	Soy Flour	Recommended Dietary Allowance
Energy	0.9% 26kcal	15% 434kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	21.3% 20.7g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	9.33% 3g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	86% 1.38g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.074g	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	4.76% 6.2g	24.6% 32g	130g per day for Men 19-50 years
Sugars	4.86% 3.52g	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	2.6% 1.88g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.02g	NA	g per day for Men 19-50 years
Fiber	2.63% 1g	25.3% 9.6g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	67.5% 38g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Soy Flour	Recommended Dietary Allowance
Vitamin A	1% 9μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	89.2% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.46% 0.71mg	27% 4.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	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	1.25% 5μg	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	8.78% 7.9mg	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	5.53% 0.83mg	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	58.3% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Soy Flour	Recommended Dietary Allowance
Calcium	3.4% 34mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	12.4% 0.11mg	324% 2.92mg	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	16.6% 1.33mg	79.6% 6.37mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	102% 429mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	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	2.86% 20mg	70.6% 494mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	74% 2515mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	14.7% 221mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	35.6% 3.92mg	11mg per day for Men 19-50 years
Water	2.47% 92g	0.14% 5.16g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Soy Flour per 100 g

Compare the macro and micronutrient content in 100 g of Stewed Canned Tomatoes versus 100 g of Soy Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Stewed Canned Tomatoes vs Soy Flour:

• 100 grams of Stewed Canned Tomatoes have more Vitamin C than Soy Flour.
• While 100 g of Raw Full-fat Soy Flour contain 12.6 times more Vitamin B1, 33.1 times more Vitamin B2, 6.1 times more Vitamin B3, 13.9 times more Vitamin B5, 27.1 times more Vitamin B6, 69 times more Vitamin B9, 2.3 times more Vitamin E and 29.2 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 100 grams of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 100 grams of Soy Flour have insufficient amounts of Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Stewed Canned Tomatoes vs Soy Flour:

• 100 grams of Stewed Canned Tomatoes have 17 times more Sodium and 17.7 times more Water than Soy Flour.
• While 100 g of Raw Full-fat Soy Flour contain 6.1 times more Calcium, 26.1 times more Copper, 4.8 times more Iron, 35.8 times more Magnesium, 38.6 times more Manganese, 24.7 times more Phosphorus, 12.1 times more Potassium, 12.5 times more Selenium and 23.1 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 100 grams of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Full-fat Soy Flour contain 16.7 times more Energy, 108.7 times more Fat, 114.9 times more Saturated Fat, 459.3 times more Omega 3, 138.9 times more Omega 6, 5.2 times more Carbohydrate, 2.1 times more Sugars, 9.6 times more Fiber and 41.5 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 100 grams of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein