Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Soymilk

Macros Ratio

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

Macro Nutrients

	Cooked Ripe Red Tomatoes	Soymilk	Recommended Dietary Allowance
Energy	6.2% 180kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	6.4% 2.05g	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	48.3% 62.8g	130g per day for Men 19-50 years
Sugars	34.3% 25g	55% 40g	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	15.8% 6g	38g per day for Men 19-50 years
Protein	17% 9.5g	58.4% 32.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Soymilk	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	53% 0.69mg	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	74.6% 3.73mg	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	45% 180μg	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	253% 228mg	0% 0mg	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	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	Recommended Dietary Allowance
Calcium	11% 110mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	142% 1.28mg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	97% 2.23mg	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	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	34.7% 1180mg	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	34% 510mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	25.5% 943g	23.8% 881g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Soymilk per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Ripe Red Tomatoes versus 1 kg of Soymilk to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Cooked Ripe Red Tomatoes has more Vitamin A, more Vitamin C and 5.1 times more Vitamin E than Soymilk.
• While 1 kg of Soymilk Unfortified contains 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.
• Both Cooked Ripe Red Tomatoes and Soymilk provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin K per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 kilogram of Soymilk have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Cooked Ripe Red Tomatoes as well as Soymilk Unfortified have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Ripe Red Tomatoes has 1.8 times more Potassium than Soymilk.
• While 1 kg of Soymilk Unfortified contains 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.
• Both Cooked Ripe Red Tomatoes and Soymilk contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium and Selenium
• Both Cooked Ripe Red Tomatoes as well as Soymilk Unfortified lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Soymilk Unfortified contains 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.
• 1 kilogram of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3, Omega 6 and Protein
• Both Cooked Ripe Red Tomatoes as well as Soymilk Unfortified provide inadequate amounts of Energy and Fiber in one kilogram.