Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Soymilk

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Soymilk	24%	29%	47%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Soymilk	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	8.45% 245kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	2.9% 0.93g	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	22% 28.5g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	25% 18g	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	7.16% 2.72g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Soymilk	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	24% 0.31mg	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	34% 1.7mg	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	20.4% 81.6μg	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	115% 103mg	0% 0mg	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	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	Recommended Dietary Allowance
Calcium	5% 50mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	64.5% 0.58mg	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	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	44% 1mg	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	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	15.7% 535mg	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	15.4% 231mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	11.6% 428g	10.8% 399g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Soymilk per 1 lb

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

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

• 1 pound of Cooked Ripe Red Tomatoes has more Vitamin A, more Vitamin C and 5.1 times more Vitamin E than Soymilk.
• While 1 lb of Soymilk Unfortified contains 1.7 times more Vitamin B1, 3.1 times more Vitamin B2, 2.9 times more Vitamin B5 and 1.4 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Soymilk provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin K per one pound.
• 1 pound of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 pound of Soymilk have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Cooked Ripe Red Tomatoes as well as Soymilk Unfortified have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Ripe Red Tomatoes has 1.8 times more Potassium than Soymilk.
• While 1 lb of Soymilk Unfortified contains 2.3 times more Calcium, 1.7 times more Copper, 2.8 times more Magnesium, 2.1 times more Manganese, 1.9 times more Phosphorus, 9.6 times more Selenium and 4.6 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Soymilk contain similar levels of Iron and Water per one pound.
• 1 pound of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium and Selenium
• Both Cooked Ripe Red Tomatoes as well as Soymilk Unfortified lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Soymilk Unfortified contains 37.5 times more Omega 3, 13.9 times more Omega 6, 1.6 times more Carbohydrate, 1.6 times more Sugars and 3.4 times more Protein than Cooked Ripe Red Tomatoes.
• 1 pound of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3, Omega 6 and Protein
• Both Cooked Ripe Red Tomatoes as well as Soymilk Unfortified provide inadequate amounts of Energy and Fiber in one pound.