Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Soymilk, chocolate, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	7.15% 6.94g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	15.6% 2.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	34.7% 45g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	49% 35.7g	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	8.2% 5.94g	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	% 5.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	18.3% 10.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	12% 109μg	35.3% 318μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	8.3% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	91% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	14.5% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	27% 0.35mg	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	14.7% 59μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	132% 3.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	115% 103mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	30.2% 181IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17% 2.54mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	5% 50mg	57% 572mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	104% 0.93mg	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	38.6% 3.1mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	NA	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	18% 127mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	19% 649mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	39.6% 21.8μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11.6% 428g	10.5% 388g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Soymilk, chocolate, with added calcium, vitamins A and D:

• Cooked Ripe Red Tomatoes have 1.6 times more Vitamin B1, 1.4 times more Vitamin B5, 13.4 times more Vitamin C and 5.1 times more Vitamin E than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 2.9 times more Vitamin A, 11.9 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin K per 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Soymilk, chocolate, with added calcium, vitamins A and D:

• Cooked Ripe Red Tomatoes have 1.4 times more Iron and 1.5 times more Potassium than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 11.5 times more Calcium, 2.7 times more Copper, 1.7 times more Magnesium, 1.8 times more Phosphorus, 9.6 times more Selenium, 4.8 times more Sodium and 2.4 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Ripe Red Tomatoes have 1.8 times more Fiber than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 3.5 times more Energy, 13.9 times more Fat, 37.5 times more Omega 3, 13.9 times more Omega 6, 2.5 times more Carbohydrate, 3.2 times more Sugars and 2.4 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.