Comparing Nutrients in 100 calories Tomato SauceVS Soy Cheese

Weight per 100 calories

Tomato Sauce

417g

Soy Cheese

66.2g

Soybean, curd cheese has 6.3 times more energy per unit of mass than Canned Tomato Sauce no Salt, which is above average in comparison to other foods. Tomato Sauce having very low energy density.

Which food has more nutrients per 100 calories - Tomato Sauce or Soy Cheese?

Macros Ratio

Protein Fat Carbs

Tomato Sauce

17%

74%

Soy Cheese

33%

48%

19%

100 kcal ▼

Macro Nutrients

Tomato Saucevs Soy Cheese

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.3%1.25g

Fat

5.53%5.36g

1.25 gvs5.36 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.53%0.17g

Saturated Fat

2.43%0.78g

0.17 gvs0.78 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.56%0.025g

Omega 3

22.4%0.36g

0.025 gvs0.36 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.8%0.48g

Omega 6

15.7%2.67g

0.48 gvs2.67 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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17%22g

Carbohydrate

3.5%4.57g

22 gvs4.57 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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20.5%15g

Sugars

1.46%1.06g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

15 gvs1.06 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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9.6%6.96g

Fructose

≤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]

6.96 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%7.6g

Glucose

7.6 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.29g

Sucrose

0.29 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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16.4%6.25g

Fiber

0%0g

6.25 gvs0 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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8.93%5g

Protein

14.8%8.28g

5 gvs8.28 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Tomato Saucevs Soy Cheese

10%92μg

Vitamin A

0.15%1.32μg

RAE, retinol activity equivalents

92 μgvs1.32 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.33%0.1mg

Vitamin B1

0%0mg

Thiamine

0.1 mgvs0 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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21%0.27mg

Vitamin B2

7.13%0.093mg

Riboflavin

0.27 mgvs0.093 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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26%4.13mg

Vitamin B3

2.07%0.33mg

Niacin, nicotinic acid, niacinamide

4.13 mgvs0.33 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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25.8%1.3mg

Vitamin B5

1.54%0.077mg

Pantothenic acid

1.3 mgvs0.077 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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31.4%0.41mg

Vitamin B6

3.57%0.046mg

Pyridoxine

0.41 mgvs0.046 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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9.38%37.5μg

Vitamin B9

3.64%14.6μg

Folates and Folic Acid

37.5 μgvs14.6 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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32.4%29mg

Vitamin C

0%0mg

Ascorbic acid

29 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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40%6mg

Vitamin E

2.65%0.4mg

Tocopherols and Tocotrienols

6 mgvs0.4 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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9.72%11.7μg

Vitamin K

2.54%3.05μg

Phytomenadione or phylloquinone

11.7 μgvs3.05 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Tomato Saucevs Soy Cheese

5.83%58.3mg

Calcium

12.5%125mg

58.3 mgvs125 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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53.2%0.48mg

Copper

28%0.25mg

0.48 mgvs0.25 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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3.64%145μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

145 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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50%4mg

Iron

46.4%3.7mg

4 mgvs3.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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15%62.5mg

Magnesium

36%151mg

62.5 mgvs151 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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20.5%0.47mg

Manganese

25.6%0.59mg

0.47 mgvs0.59 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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16%113mg

Phosphorus

21%147mg

113 mgvs147 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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36.4%1238mg

Potassium

3.88%132mg

1238 mgvs132 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.55%2.5μg

Selenium

20.2%11μg

2.5 μgvs11 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.06%46mg

Sodium

0.88%13.2mg

46 mgvs13.2 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.33%0.92mg

Zinc

10.4%1.14mg

0.92 mgvs1.14 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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10.3%380g

Water

1.27%47g

380 gvs47 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Tomato Sauce vs Soy Cheese:

Canned Tomato Sauce no Salt has 69.2 times more Vitamin A, more Vitamin B1, 2.9 times more Vitamin B2, 12.5 times more Vitamin B3, 16.8 times more Vitamin B5, 8.8 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C, 15.1 times more Vitamin E and 3.8 times more Vitamin K than Soybean, curd cheese.
Both Canned Tomato Sauce no Salt as well as Soybean, curd cheese have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Tomato Sauce vs Soy Cheese:

Canned Tomato Sauce no Salt has 1.9 times more Copper, 9.4 times more Potassium, 3.5 times more Sodium and 8.1 times more Water than Soybean, curd cheese.
While Soybean, curd cheese contains 2.1 times more Calcium, 2.4 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus and 4.5 times more Selenium than Canned Tomato Sauce no Salt.
Both Canned Tomato Sauce no Salt and Soybean, curd cheese have similar amounts of Iron and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Canned Tomato Sauce no Salt has 4.8 times more Carbohydrate, 14 times more Sugars and more Fiber than Soybean, curd cheese.
While Soybean, curd cheese contains 4.3 times more Fat, 4.5 times more Saturated Fat, 14.3 times more Omega 3, 5.6 times more Omega 6 and 1.7 times more Protein than Canned Tomato Sauce no Salt.
Both Canned Tomato Sauce no Salt and Soybean, curd cheese have similar amounts of Energy per 100 kcal.
Both Canned Tomato Sauce no Salt as well as Soybean, curd cheese have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Tomato SauceVS Canned PotatoesSoy CheeseVS Canned Potatoes

Compare Foods

Comparing Nutrients in 100 calories Tomato SauceVS Soy Cheese

Weight per 100 calories

Which food has more nutrients per 100 calories - Tomato Sauce or Soy Cheese?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: