Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Soymilk, chocolate, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	6.2% 180kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	34.4% 5.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	76.5% 100g	130g per day for Men 19-50 years
Sugars	34.3% 25g	108% 78.6g	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	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	10.5% 4g	38g per day for Men 19-50 years
Protein	17% 9.5g	40.4% 22.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	202% 2.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	59.2% 0.77mg	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	32.5% 130μg	27.5% 110μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	292% 7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	253% 228mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	66.7% 400IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37.3% 5.6mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	11% 110mg	126% 1260mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	229% 2.06mg	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	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	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	40% 280mg	73% 510mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	42% 1430mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	87.3% 48μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	35.3% 530mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	25.5% 943g	23% 856g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Soymilk, chocolate, with added calcium, vitamins A and D:

• Cooked Ripe Red Tomatoes have 1.6 times more Vitamin B1, 1.4 times more Vitamin B5, 13.4 times more Vitamin C and 5.1 times more Vitamin E than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 2.9 times more Vitamin A, 11.9 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin K per 1 kg.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Soymilk, chocolate, with added calcium, vitamins A and D:

• Cooked Ripe Red Tomatoes have 1.4 times more Iron and 1.5 times more Potassium than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 11.5 times more Calcium, 2.7 times more Copper, 1.7 times more Magnesium, 1.8 times more Phosphorus, 9.6 times more Selenium, 4.8 times more Sodium and 2.4 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Ripe Red Tomatoes have 1.8 times more Fiber than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 3.5 times more Energy, 13.9 times more Fat, 37.5 times more Omega 3, 13.9 times more Omega 6, 2.5 times more Carbohydrate, 3.2 times more Sugars and 2.4 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.