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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	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	2.06% 2g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	6.44% 2.06g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.57g	g per day for Men 19-50 years
Fiber	31.6% 12g	13% 5g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	46.7% 420μg	64.7% 582μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.6% 4.7μg	111% 33.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	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	152% 137mg	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	36% 5.4mg	10.4% 1.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	10% 100mg	124% 1240mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	91% 0.82mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	33.8% 2.7mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	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	34.3% 240mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	35.3% 19.4μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	25.5% 945g	25% 931g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 3.6 times more Vitamin B3, 1.6 times more Vitamin B6, more Vitamin C and 3.5 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 1.4 times more Vitamin A, 4.2 times more Vitamin B1, 10.9 times more Vitamin B2, 7.1 times more Vitamin B7, 1.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have similar amounts of Vitamin B5 per 1 kg.

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

• Raw Ripe Red Tomatoes have 2 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 12.4 times more Calcium, 1.4 times more Copper, 1.7 times more Iron, 1.5 times more Magnesium, 1.8 times more Manganese, 1.3 times more Phosphorus, more Selenium, 7.4 times more Sodium and 1.8 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Ripe Red Tomatoes have 2.2 times more Carbohydrate, 6.4 times more Sugars, more Fructose and 2.4 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, 8.1 times more Fat and 3.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw 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.