Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	6.2% 180kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	6.44% 2.06g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	34.3% 25g	5.66% 4.1g	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	18% 13g	0% 0g	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	% 12g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.57g	g per day for Men 19-50 years
Fiber	18.4% 7g	13% 5g	38g per day for Men 19-50 years
Protein	17% 9.5g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	64.7% 582μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	111% 33.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	32.5% 130μg	49.3% 197μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	463% 11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	253% 228mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	81.7% 490IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37.3% 5.6mg	10.4% 1.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	11% 110mg	124% 1240mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	91% 0.82mg	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	85% 6.8mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	90% 2.08mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1298% 584μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	40% 280mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	35.3% 19.4μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	25.5% 943g	25% 931g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• Cooked Ripe Red Tomatoes have 3.2 times more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6, more Vitamin C and 3.6 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 2.4 times more Vitamin A, 4.3 times more Vitamin B1, 9.4 times more Vitamin B2, 1.5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cooked Ripe Red Tomatoes.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• Cooked Ripe Red Tomatoes have 1.5 times more Iron and 1.8 times more Potassium than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 11.3 times more Calcium, 1.8 times more Magnesium, 2 times more Manganese, 3.9 times more Selenium, 3.4 times more Sodium and 2.2 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have similar amounts of Copper, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Ripe Red Tomatoes have 2.3 times more Carbohydrate, 6.1 times more Sugars, more Fructose and 1.4 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 1.8 times more Energy, 14.6 times more Fat and 3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.