Comparing Nutrients in 1 kilogram Soy Flour VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Tomatoes	17%	9%	74%

Macro Nutrients

	Soy Flour	Tomatoes	Recommended Dietary Allowance
Energy	150% 4340kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	213% 207g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	93% 30g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	861% 13.8g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	605% 103g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 319g	30% 39g	130g per day for Men 19-50 years
Sugars	103% 75g	36.3% 26.3g	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	NA	19% 13.7g	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	NA	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	253% 96g	31.6% 12g	38g per day for Men 19-50 years
Protein	675% 378g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Tomatoes	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	484% 5.8mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	892% 11.6mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	270% 43.2mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	318% 16mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	355% 4.6mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	863% 3450μg	37.5% 150μg	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	0% 0mg	152% 137mg	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	130% 19.5mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	583% 700μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Tomatoes	Recommended Dietary Allowance
Calcium	206% 2060mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	3244% 29mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	796% 63.7mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	1021% 4290mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	989% 22.8mg	49.6% 1.14mg	2.3mg per day for Men 19-50 years
Molybdenum	6978% 3140μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	706% 4940mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	740% 25150mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	356% 39.2mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	1.4% 51.6g	25.5% 945g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Soy Flour vs Tomatoes:

• Raw Full-fat Soy Flour has 15.7 times more Vitamin B1, 61.1 times more Vitamin B2, 7.3 times more Vitamin B3, 17.9 times more Vitamin B5, 5.8 times more Vitamin B6, 23 times more Vitamin B9, 3.6 times more Vitamin E and 8.9 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 7 times more Vitamin A and more Vitamin C than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Soy Flour vs Tomatoes:

• Raw Full-fat Soy Flour has 20.6 times more Calcium, 49.5 times more Copper, 23.6 times more Iron, 39 times more Magnesium, 20 times more Manganese, 20.6 times more Phosphorus, 10.6 times more Potassium, more Selenium and 23.1 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 18.3 times more Water than Raw Full-fat Soy Flour.

Comparison of macro-nutrients per 1 kilogram:

• Raw Full-fat Soy Flour has 24.1 times more Energy, 103.3 times more Fat, 106.7 times more Saturated Fat, 459.3 times more Omega 3, 128.5 times more Omega 6, 8.2 times more Carbohydrate, 2.9 times more Sugars, 8 times more Fiber and 43 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Full-fat Soy Flour as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.