Comparing Nutrients in 1 pound Soy Flour, defatted VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Soy Flour, defatted	58%	3%	39%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Soy Flour, defatted	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	51% 1483kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.53g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.93% 0.62g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	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	118% 154g	14% 18g	130g per day for Men 19-50 years
Sugars	103% 74.5g	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	209% 79.4g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	417% 233g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Soy Flour, defatted	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	264% 3.17mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.3% 1.15mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	181% 9.07mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	200% 2.6mg	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	346% 1383μg	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	3.63% 0.54mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour, defatted	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	109% 1093mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	2049% 18.4mg	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	524% 42mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	313% 1315mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	595% 13.7mg	20.7% 0.48mg	2.3mg per day for Men 19-50 years
Molybdenum	2127% 957μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	437% 3057mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	318% 10814mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	0.89% 33g	11.6% 428g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Flour, defatted VS Cooked Ripe Red Tomatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Soy Flour, defatted versus 1 lb of Cooked Ripe Red Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Soy Flour, defatted vs Cooked Ripe Red Tomatoes:

• 1 pound of Soy Flour, defatted has 19.4 times more Vitamin B1, 11.5 times more Vitamin B2, 4.9 times more Vitamin B3, 15.5 times more Vitamin B5, 7.3 times more Vitamin B6, 23.5 times more Vitamin B9 and 1.5 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While 1 lb of Cooked Ripe Red Tomatoes contains 12 times more Vitamin A, more Vitamin C and 4.7 times more Vitamin E than Soy flour, defatted.
• 1 pound of Soy Flour, defatted have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• 1 pound of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• Both Soy flour, defatted as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Soy Flour, defatted vs Cooked Ripe Red Tomatoes:

• 1 pound of Soy Flour, defatted has 21.9 times more Calcium, 54.2 times more Copper, 13.6 times more Iron, 32.2 times more Magnesium, 28.7 times more Manganese, 24.1 times more Phosphorus, 10.9 times more Potassium, 3.4 times more Selenium and 17.6 times more Zinc than Cooked Ripe Red Tomatoes.
• While 1 lb of Cooked Ripe Red Tomatoes contains 13 times more Water than Soy flour, defatted.
• 1 pound of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Soy Flour, defatted has 18.2 times more Energy, 31.5 times more Omega 3, 11.2 times more Omega 6, 8.5 times more Carbohydrate, 6.6 times more Sugars, 25 times more Fiber and 54.2 times more Protein than Cooked Ripe Red Tomatoes.
• 1 pound of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein