Comparing Nutrients in 100 calories Soymilk (All flavors), lowfat, with added calcium, vitamins A and D VS Cooked Ripe Red Tomatoes

Weight per 100 calories

• Soymilk (All flavors), lowfat, with added calcium, vitamins A and D: 233g
• Cooked Ripe Red Tomatoes: 556g

Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have 2.4 times more energy per 100g than Cooked Ripe Red Tomatoes. It has low energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Soymilk (All flavors), lowfat, with added calcium, vitamins A and D or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	16%	14%	70%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.44g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	NA	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	NA	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	17% 22.3g	130g per day for Men 19-50 years
Sugars	11.2% 8.14g	19% 14g	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	NA	10% 7.28g	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	NA	% 6.56g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	4.9% 1.86g	10.2% 3.9g	38g per day for Men 19-50 years
Protein	6.85% 3.84g	9.42% 5.28g	56g per day for Men 19-50 years

Vitamins

	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	16% 144μg	15% 133μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	9.4% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	33.8% 0.44mg	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	NA	18% 72.2μg	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	0% 0mg	141% 127mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	16% 95IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	19% 191mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	NA	46.3% 0.42mg	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	12.8% 1.02mg	47.2% 3.78mg	8mg per day for Men 19-50 years
Magnesium	NA	12% 50mg	420mg per day for Men 19-50 years
Manganese	NA	25.4% 0.58mg	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	20.6% 144mg	22.2% 156mg	700mg per day for Men 19-50 years
Potassium	4.38% 149mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	5.74% 86mg	4.07% 61mg	1500mg per day for Men 19-50 years
Zinc	NA	7.07% 0.78mg	11mg per day for Men 19-50 years
Water	5.65% 209g	14% 524g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D vs Cooked Ripe Red Tomatoes:

• Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have more Vitamin D than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin C than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• Both Soymilk (All flavors), lowfat, with added calcium, vitamins A and D and Cooked Ripe Red Tomatoes have similar amounts of Vitamin A per 100 kcal.
• Both Soymilk (All flavors), lowfat, with added calcium, vitamins A and D as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Soymilk (All flavors), lowfat, with added calcium, vitamins A and D vs Cooked Ripe Red Tomatoes:

• Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have 3.1 times more Calcium and 1.4 times more Sodium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3.7 times more Iron, 8.1 times more Potassium and 2.5 times more Water than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• Both Soymilk (All flavors), lowfat, with added calcium, vitamins A and D and Cooked Ripe Red Tomatoes have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have 2.4 times more Fat than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Carbohydrate, 1.7 times more Sugars, 2.1 times more Fiber and 1.4 times more Protein than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• Both Soymilk (All flavors), lowfat, with added calcium, vitamins A and D and Cooked Ripe Red Tomatoes have similar amounts of Energy per 100 kcal.
• Both Soymilk (All flavors), lowfat, with added calcium, vitamins A and D as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.