Comparing Nutrients in 14 ounces Tomatoes VS Soymilk (All flavors), lowfat, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	16%	14%	70%

Macro Nutrients

	Tomatoes	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	NA	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	22% 28.6g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	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	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	27.3% 246μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	NA	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	NA	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	27% 163IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.3% 2.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	32.5% 325mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	NA	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	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	NA	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	NA	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	35% 246mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	7.47% 254mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	NA	11mg per day for Men 19-50 years
Water	10% 375g	9.64% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Soymilk (All flavors), lowfat, with added calcium, vitamins A and D per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomatoes versus 14 oz of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomatoes vs Soymilk (All flavors), lowfat, with added calcium, vitamins A and D:

• 14 ounces of Tomatoes have more Vitamin C than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• While 14 oz of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain 1.5 times more Vitamin A and more Vitamin D than Raw Ripe Red Tomatoes.
• 14 ounces of Tomatoes have insufficient amounts of Vitamin D
• 14 ounces of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin C
• Both Raw Ripe Red Tomatoes as well as Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Tomatoes vs Soymilk (All flavors), lowfat, with added calcium, vitamins A and D:

• 14 ounces of Tomatoes have 3.7 times more Potassium than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• While 14 oz of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain 8.2 times more Calcium, 1.6 times more Iron, 2.6 times more Phosphorus and 7.4 times more Sodium than Raw Ripe Red Tomatoes.
• Both Tomatoes and Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain similar levels of Water per 14 ounces.
• 14 ounces of Tomatoes lack sufficient amounts of Calcium
• 14 ounces of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomatoes have 1.5 times more Fiber than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• While 14 oz of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D contain 1.9 times more Carbohydrate, 1.3 times more Sugars and 1.9 times more Protein than Raw Ripe Red Tomatoes.
• 14 ounces of Tomatoes provide inadequate amounts of Protein
• Both Raw Ripe Red Tomatoes as well as Soymilk (All flavors), lowfat, with added calcium, vitamins A and D provide inadequate amounts of Energy in 14 ounces.