Comparing Nutrients in 1 kilogram Soymilk VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Soymilk	24%	29%	47%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Soymilk	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	18.6% 540kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	34.4% 5.84g	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	48.3% 62.8g	31% 40g	130g per day for Men 19-50 years
Sugars	55% 40g	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	15.8% 6g	18.4% 7g	38g per day for Men 19-50 years
Protein	58.4% 32.7g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Soymilk	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	50% 0.6mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.6% 3.73mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	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	45% 180μg	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	0% 0mg	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	7.33% 1.1mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	25% 250mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	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	80% 6.4mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	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	74.3% 520mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	34.7% 1180mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	87.3% 48μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	34% 510mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	23.8% 881g	25.5% 943g	3700g per day for Men 19-50 years

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

• Soymilk Unfortified has 1.7 times more Vitamin B1, 3.1 times more Vitamin B2, 2.9 times more Vitamin B5 and 1.4 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, more Vitamin C and 5.1 times more Vitamin E than Soymilk Unfortified.
• Both Soymilk Unfortified and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B3, Vitamin B6 and Vitamin K per 1 kg.
• Both Soymilk Unfortified 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 Soymilk vs Cooked Ripe Red Tomatoes:

• Soymilk Unfortified has 2.3 times more Calcium, 1.7 times more Copper, 2.8 times more Magnesium, 2.1 times more Manganese, 1.9 times more Phosphorus, 9.6 times more Selenium and 4.6 times more Sodium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.8 times more Potassium than Soymilk Unfortified.
• Both Soymilk Unfortified and Cooked Ripe Red Tomatoes have similar amounts of Iron, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Soymilk Unfortified has 3 times more Energy, 15.9 times more Fat, 37.5 times more Omega 3, 13.9 times more Omega 6, 1.6 times more Carbohydrate, 1.6 times more Sugars and 3.4 times more Protein than Cooked Ripe Red Tomatoes.
• Both Soymilk Unfortified and Cooked Ripe Red Tomatoes have similar amounts of Fiber per 1 kg.
• Both Soymilk Unfortified as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.