Comparing Nutrients in 1 kilogram Boiled Soybeans VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans	39%	43%	18%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Boiled Soybeans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	59.3% 1720kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	92% 89.7g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	40.5% 13g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	374% 6g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	263% 44.7g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.3% 83.6g	31% 40g	130g per day for Men 19-50 years
Sugars	41.4% 30g	34.3% 25g	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	18% 13g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	158% 60g	18.4% 7g	38g per day for Men 19-50 years
Protein	325% 182g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.8% 1.8mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	180% 2.34mg	60.8% 0.79mg	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	135% 540μg	32.5% 130μg	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	19% 17mg	253% 228mg	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	23.3% 3.5mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	160% 192μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	102% 1020mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	452% 4.07mg	83.3% 0.75mg	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	643% 51.4mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	205% 860mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	358% 8.24mg	45.7% 1.05mg	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	350% 2450mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	151% 5150mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	105% 11.5mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	17% 626g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Soybeans vs Cooked Ripe Red Tomatoes:

• Boiled Soybeans no Salt have 4.3 times more Vitamin B1, 13 times more Vitamin B2, 1.4 times more Vitamin B5, 3 times more Vitamin B6, 4.2 times more Vitamin B9 and 6.9 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, 1.3 times more Vitamin B3, 13.4 times more Vitamin C and 1.6 times more Vitamin E than Boiled Soybeans no Salt.
• Both Boiled Soybeans no Salt as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Soybeans vs Cooked Ripe Red Tomatoes:

• Boiled Soybeans no Salt have 9.3 times more Calcium, 5.4 times more Copper, 7.6 times more Iron, 9.6 times more Magnesium, 7.8 times more Manganese, 8.8 times more Phosphorus, 2.4 times more Potassium, 14.6 times more Selenium and 8.2 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.5 times more Water than Boiled Soybeans no Salt.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Soybeans no Salt have 9.6 times more Energy, 81.5 times more Fat, 86.5 times more Saturated Fat, 299 times more Omega 3, 106.3 times more Omega 6, 2.1 times more Carbohydrate, 1.2 times more Sugars, 8.6 times more Fiber and 19.2 times more Protein than Cooked Ripe Red Tomatoes.
• Both Boiled Soybeans no Salt as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.