Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Low Salt Shoyu

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Low Salt Shoyu	59%	4%	37%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Low Salt Shoyu	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	2.87% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	17% 22g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	2.74% 2g	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	7.17% 5.2g	0% 0g	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	% 4.7g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Low Salt Shoyu	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	28.3% 4.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	49% 0.64mg	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	13% 51.6μg	43.7% 175μg	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	101% 90mg	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	15% 2.22mg	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Low Salt Shoyu	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	21.6% 0.19mg	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	33.7% 2.7mg	67% 5.36mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	174% 4mg	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	16% 111mg	94% 659mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	41% 1397mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	952% 14280mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	28.5% 3.14mg	11mg per day for Men 19-50 years
Water	10% 374g	8.06% 298g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Low Salt Shoyu per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Ripe Red Tomatoes versus 14 oz of Low Salt Shoyu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Low Salt Shoyu:

• 14 ounces of Cooked Ripe Red Tomatoes have more Vitamin A, more Vitamin C, 1.4 times more Vitamin E and more Vitamin K than Low Salt Shoyu.
• While 14 oz of Shoyu Soy Sauce, low salt contain 10.9 times more Vitamin B2, 2.1 times more Vitamin B3, 3.3 times more Vitamin B5, 2 times more Vitamin B6 and 3.4 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Low Salt Shoyu provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 14 ounces of Low Salt Shoyu have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Shoyu Soy Sauce, low salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Low Salt Shoyu:

• 14 ounces of Cooked Ripe Red Tomatoes have 1.5 times more Copper and 1.3 times more Water than Low Salt Shoyu.
• While 14 oz of Shoyu Soy Sauce, low salt contain 2.7 times more Calcium, 2 times more Iron, 7.7 times more Magnesium, 9.6 times more Manganese, 5.9 times more Phosphorus, 1.6 times more Potassium, 327.1 times more Sodium and 5.6 times more Zinc than Cooked Ripe Red Tomatoes.
• 14 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium and Zinc
• Both Cooked Ripe Red Tomatoes as well as Shoyu Soy Sauce, low salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Ripe Red Tomatoes have 5 times more Sugars than Low Salt Shoyu.
• While 14 oz of Shoyu Soy Sauce, low salt contain 1.4 times more Carbohydrate and 9.5 times more Protein than Cooked Ripe Red Tomatoes.
• 14 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Protein
• Both Cooked Ripe Red Tomatoes as well as Shoyu Soy Sauce, low salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber in 14 ounces.