Comparing Nutrients in 100 calories Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D VS Tomatoes

Weight per 100 calories

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 303g
• Tomatoes: 556g

Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 1.8 times more energy per 100g than Tomatoes. It has low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Tomatoes	17%	9%	74%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.03% 4.88g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.95% 0.62g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	NA	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.06% 5.27g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	1.7% 1.24g	20% 14.6g	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	0% 0g	10.5% 7.6g	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	% 0g	% 6.94g	g per day for Men 19-50 years
Sucrose	% 1.7g	% 0g	g per day for Men 19-50 years
Fiber	4% 1.5g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Tomatoes	Recommended Dietary Allowance
Vitamin A	19.6% 176μg	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.3% 0.63mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.97% 0.25mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33.7% 10μg	8.7% 2.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.7μg	21% 83.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	140% 3.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	84.6% 76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	24.7% 148IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.15% 0.47mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Tomatoes	Recommended Dietary Allowance
Calcium	37.6% 376mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	27.6% 0.25mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.8μg	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	17.4% 1.4mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	27.5% 0.63mg	2.3mg per day for Men 19-50 years
Molybdenum	393% 177μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14% 97mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.88μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	7.47% 112mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.95mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	7.63% 282g	14% 525g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D vs Tomatoes:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 2.3 times more Vitamin B1, 5.9 times more Vitamin B2, 3.9 times more Vitamin B7, more Vitamin B12 and more Vitamin D than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Vitamin A, 6.6 times more Vitamin B3, 2 times more Vitamin B5, 3 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C and 6.3 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.

Comparing minerals per 100 calories for Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D vs Tomatoes:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 6.8 times more Calcium, more Selenium and 4 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Copper, 1.3 times more Magnesium, 1.4 times more Phosphorus, 3.6 times more Potassium and 1.9 times more Water than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Raw Ripe Red Tomatoes have similar amounts of Iron, Manganese and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 4.4 times more Fat, 4 times more Saturated Fat and 1.8 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 4.1 times more Carbohydrate, 11.8 times more Sugars, more Fructose and 4.4 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Raw Ripe Red Tomatoes have similar amounts of Energy per 100 kcal.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.