Comparing Nutrients in 100 calories Cooked Ripe Red Tomatoes VS Soy Flour, defatted

Weight per 100 calories

• Cooked Ripe Red Tomatoes: 556g
• Soy Flour, defatted: 30.6g

Soy flour, defatted has 18.2 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is high in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 100 calories - Cooked Ripe Red Tomatoes or Soy Flour, defatted?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Soy Flour, defatted	58%	3%	39%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Soy Flour, defatted	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.3g	7.98% 10.4g	130g per day for Men 19-50 years
Sugars	19% 14g	6.93% 5.02g	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	10% 7.28g	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	% 6.56g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.2% 3.9g	14% 5.35g	38g per day for Men 19-50 years
Protein	9.42% 5.28g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Soy Flour, defatted	Recommended Dietary Allowance
Vitamin A	15% 133μg	0.068% 0.61μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	17.8% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.4% 0.12mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.8% 0.44mg	13.5% 0.18mg	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	18% 72.2μg	23.3% 93μg	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	141% 127mg	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	20.7% 3.1mg	0.24% 0.037mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.6μg	1.04% 1.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Soy Flour, defatted	Recommended Dietary Allowance
Calcium	6.1% 61mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	138% 1.24mg	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	47.2% 3.78mg	35.3% 2.83mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	21% 88.7mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	40% 0.92mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22.2% 156mg	29.4% 206mg	700mg per day for Men 19-50 years
Potassium	35.6% 1211mg	21.4% 729mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	0.95% 0.52μg	55μg per day for Men 19-50 years
Sodium	4.07% 61mg	0.41% 6.1mg	1500mg per day for Men 19-50 years
Zinc	7.07% 0.78mg	6.84% 0.75mg	11mg per day for Men 19-50 years
Water	14% 524g	0.06% 2.2g	3700g per day for Men 19-50 years

Cooked Ripe Red Tomatoes VS Soy Flour, Defatted Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Ripe Red Tomatoes or Soy Flour, defatted?

Lets compare vitamin content per 100 calories of Cooked Ripe Red Tomatoes vs Soy Flour, defatted:

• 100 calories of Cooked Ripe Red Tomatoes have 218 times more Vitamin A, 1.6 times more Vitamin B2, 3.7 times more Vitamin B3, 2.5 times more Vitamin B6, more Vitamin C, 84.8 times more Vitamin E and 12.4 times more Vitamin K than Soy Flour, defatted.
• While 100 kcal of Soy flour, defatted contain 1.3 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Soy Flour, defatted provide similar amounts of Vitamin B1 and Vitamin B5 per 100 calories.
• 100 calories of Soy Flour, defatted have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Soy flour, defatted have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked Ripe Red Tomatoes vs Soy Flour, defatted:

• 100 calories of Cooked Ripe Red Tomatoes have 1.3 times more Iron, 1.7 times more Potassium, 5.3 times more Selenium, 10 times more Sodium and 236.4 times more Water than Soy Flour, defatted.
• While 100 kcal of Soy flour, defatted contain 3 times more Copper, 1.8 times more Magnesium, 1.6 times more Manganese and 1.3 times more Phosphorus than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Soy Flour, defatted contain similar levels of Calcium and Zinc per 100 calories.
• 100 calories of Soy Flour, defatted lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Ripe Red Tomatoes have 2.1 times more Carbohydrate and 2.8 times more Sugars than Soy Flour, defatted.
• While 100 kcal of Soy flour, defatted contain 1.4 times more Fiber and 3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Soy Flour, defatted offer comparable quantities of Energy per 100 calories.
• Both Cooked Ripe Red Tomatoes as well as Soy flour, defatted provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.