Comparing Nutrients in 1 pound Roasted Soy Flour VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Roasted Soy Flour	32%	42%	26%
Tomatoes	17%	9%	74%

Macro Nutrients

	Roasted Soy Flour	Tomatoes	Recommended Dietary Allowance
Energy	68.7% 1991kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	45% 14.3g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	413% 6.6g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	290% 49.4g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	116% 44g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	309% 173g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Roasted Soy Flour	Tomatoes	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	156% 1.87mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	328% 4.27mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.1% 2.13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	257% 1030μg	17% 68μg	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	69% 62mg	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	60% 9mg	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soy Flour	Tomatoes	Recommended Dietary Allowance
Calcium	85.3% 853mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	1119% 10mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.26% 10.4μg	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	330% 26.4mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	399% 1674mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	410% 9.42mg	22.5% 0.52mg	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	308% 2159mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	272% 9258mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	148% 16.2mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.47% 17.3g	11.6% 429g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Soy Flour vs Tomatoes:

• Roasted Full-fat Soy Flour has 11.1 times more Vitamin B1, 49.5 times more Vitamin B2, 5.5 times more Vitamin B3, 13.6 times more Vitamin B5, 4.4 times more Vitamin B6, 15.1 times more Vitamin B9, 3.7 times more Vitamin E and 9 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 7 times more Vitamin A and more Vitamin C than Roasted Full-fat Soy Flour.
• Both Roasted Full-fat Soy Flour as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Soy Flour vs Tomatoes:

• Roasted Full-fat Soy Flour has 18.8 times more Calcium, 37.6 times more Copper, 21.6 times more Iron, 33.5 times more Magnesium, 18.2 times more Manganese, 19.8 times more Phosphorus, 8.6 times more Potassium, more Selenium and 21.1 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 24.8 times more Water than Roasted Full-fat Soy Flour.

Comparison of macro-nutrients per 1 pound:

• Roasted Full-fat Soy Flour has 24.4 times more Energy, 109.3 times more Fat, 112.9 times more Saturated Fat, 486 times more Omega 3, 136 times more Omega 6, 7.8 times more Carbohydrate, 2.9 times more Sugars, 8.1 times more Fiber and 43.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Roasted Full-fat Soy Flour as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.