Comparing Nutrients in 300 calories Tomato SauceVS Soy Cheese

Weight per 300 calories

Tomato Sauce

1250g

Soy Cheese

199g

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 300 calories - Tomato Sauce or Soy Cheese?

Macros Ratio

Protein Fat Carbs

Tomato Sauce

17%

74%

Soy Cheese

33%

48%

19%

300 kcal ▼

Macro Nutrients

Tomato Saucevs Soy Cheese

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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3.87%3.75g

Fat

16.6%16g

3.75 gvs16 g

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

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1.6%0.51g

Saturated Fat

7.28%2.33g

0.51 gvs2.33 g

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

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4.7%0.075g

Omega 3

67%1.07g

0.075 gvs1.07 g

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

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8.46%1.44g

Omega 6

47%8g

1.44 gvs8 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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51%66.4g

Carbohydrate

10.5%13.7g

66.4 gvs13.7 g

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

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61.4%44.5g

Sugars

4.4%3.18g

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

44.5 gvs3.18 g

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

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28.8%21g

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]

21 gvsNA g

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

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%22.8g

Glucose

22.8 gvsNA g

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

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%0.88g

Sucrose

0.88 gvsNA g

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

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49.3%18.8g

Fiber

0%0g

18.8 gvs0 g

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

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26.8%15g

Protein

44.3%25g

15 gvs25 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

30.6%275μg

Vitamin A

0.44%3.97μg

RAE, retinol activity equivalents

275 μgvs3.97 μg

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

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25%0.3mg

Vitamin B1

0%0mg

Thiamine

0.3 mgvs0 mg

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

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62.5%0.81mg

Vitamin B2

21.4%0.28mg

Riboflavin

0.81 mgvs0.28 mg

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

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77.4%12.4mg

Vitamin B3

6.2%0.99mg

Niacin, nicotinic acid, niacinamide

12.4 mgvs0.99 mg

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

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77.3%3.86mg

Vitamin B5

4.6%0.23mg

Pantothenic acid

3.86 mgvs0.23 mg

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

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94%1.23mg

Vitamin B6

10.7%0.14mg

Pyridoxine

1.23 mgvs0.14 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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28%113μg

Vitamin B9

11%43.7μg

Folates and Folic Acid

113 μgvs43.7 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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97%87.5mg

Vitamin C

0%0mg

Ascorbic acid

87.5 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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120%18mg

Vitamin E

7.95%1.2mg

Tocopherols and Tocotrienols

18 mgvs1.2 mg

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

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29%35μg

Vitamin K

7.6%9.14μg

Phytomenadione or phylloquinone

35 μgvs9.14 μg

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

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Minerals

Tomato Saucevs Soy Cheese

17.5%175mg

Calcium

37.4%374mg

175 mgvs374 mg

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

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160%1.44mg

Copper

84%0.75mg

1.44 mgvs0.75 mg

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

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11%436μg

Fluoride

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

436 μgvsNA μg

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

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150%12mg

Iron

139%11mg

12 mgvs11 mg

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

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44.6%188mg

Magnesium

108%453mg

188 mgvs453 mg

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

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61.4%1.4mg

Manganese

76.8%1.77mg

1.4 mgvs1.77 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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48.2%338mg

Phosphorus

63%441mg

338 mgvs441 mg

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

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109%3713mg

Potassium

11.6%395mg

3713 mgvs395 mg

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

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13.6%7.5μg

Selenium

60.7%33.4μg

7.5 μgvs33.4 μg

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

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9.17%138mg

Sodium

2.65%39.7mg

138 mgvs39.7 mg

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

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25%2.75mg

Zinc

31%3.4mg

2.75 mgvs3.4 mg

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

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31%1141g

Water

3.8%141g

1141 gvs141 g

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

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Lets compare vitamin content per 300 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 300 kcal.

Comparing minerals per 300 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 300 kcal.

Comparison of macro-nutrients per 300 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 300 kcal.
Both Canned Tomato Sauce no Salt as well as Soybean, curd cheese have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Tomato SauceVS Canned PotatoesSoy CheeseVS Canned Potatoes

Compare Foods

Comparing Nutrients in 300 calories Tomato SauceVS Soy Cheese

Weight per 300 calories

Which food has more nutrients per 300 calories - Tomato Sauce or Soy Cheese?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: