Comparing Nutrients in 14 ounces Tomatoes VS Roasted Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Roasted Soy Flour	32%	42%	26%

Macro Nutrients

	Tomatoes	Roasted Soy Flour	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	60% 1742kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	89.4% 86.8g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	39.2% 12.5g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	362% 5.8g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	254% 43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	93% 121g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	41.7% 30.2g	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	7.5% 5.44g	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	% 4.96g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	101% 38.5g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	270% 151g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Roasted Soy Flour	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	136% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	287% 3.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	81.5% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	225% 901μg	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	60.4% 54.4mg	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	14.3% 2.14mg	52.4% 7.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	235% 282μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	74.6% 746mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	979% 8.8mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	289% 23mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	349% 1465mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	358% 8.24mg	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	13.6% 95mg	270% 1889mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	238% 8101mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	129% 14.2mg	11mg per day for Men 19-50 years
Water	10% 375g	0.41% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Roasted Soy Flour:

• Raw Ripe Red Tomatoes have 7 times more Vitamin A and more Vitamin C than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 11.1 times more Vitamin B1, 49.5 times more Vitamin B2, 5.5 times more Vitamin B3, 13.6 times more Vitamin B5, 4.4 times more Vitamin B6, 15.1 times more Vitamin B9, 3.7 times more Vitamin E and 9 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Roasted Full-fat Soy Flour have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Roasted Soy Flour:

• Raw Ripe Red Tomatoes have 24.8 times more Water than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 18.8 times more Calcium, 37.6 times more Copper, 21.6 times more Iron, 33.5 times more Magnesium, 18.2 times more Manganese, 19.8 times more Phosphorus, 8.6 times more Potassium, more Selenium and 21.1 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Roasted Full-fat Soy Flour contains 24.4 times more Energy, 109.3 times more Fat, 112.9 times more Saturated Fat, 486 times more Omega 3, 136 times more Omega 6, 7.8 times more Carbohydrate, 2.9 times more Sugars, 8.1 times more Fiber and 43.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Roasted Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.