Comparing Nutrients in 1 pound Soybean Lecithin VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Soybean Lecithin	0%	100%	0%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Soybean Lecithin	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	119% 3461kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	468% 454g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	213% 68g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	1456% 23.3g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1072% 182g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	14% 18g	130g per day for Men 19-50 years
Sugars	0% 0g	15.6% 11.3g	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	8.2% 5.94g	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	% 5.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	0% 0g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Soybean Lecithin	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	27.6% 0.36mg	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	0% 0μg	14.7% 59μg	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	115% 103mg	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	247% 37mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	695% 834μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybean Lecithin	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	0% 0mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	37.8% 0.34mg	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	0% 0mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	20.7% 0.48mg	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	0% 0mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	0% 0g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Soybean Lecithin vs Cooked Ripe Red Tomatoes:

• Soybean Lecithin has 14.6 times more Vitamin E and 65.7 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Soybean Lecithin.
• Both Soybean Lecithin as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Soybean Lecithin vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Zinc and more Water than Soybean Lecithin.
• Both Soybean Lecithin as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Soybean Lecithin has 42.4 times more Energy, 909.1 times more Fat, 1000.3 times more Saturated Fat, 2568 times more Omega 3 and 956.7 times more Omega 6 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Carbohydrate, more Sugars, more Fiber and more Protein than Soybean Lecithin.
• Both Soybean Lecithin as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.