Comparing Nutrients in 1 pound Tomatoes VS Soy Flour, defatted

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Soy Flour, defatted	58%	3%	39%

Macro Nutrients

	Tomatoes	Soy Flour, defatted	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	51% 1483kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	5.7% 5.53g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.93% 0.62g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	12.5% 2.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	118% 154g	130g per day for Men 19-50 years
Sugars	16.5% 12g	103% 74.5g	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	8.57% 6.2g	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	209% 79.4g	38g per day for Men 19-50 years
Protein	7.13% 4g	417% 233g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Soy Flour, defatted	Recommended Dietary Allowance
Vitamin A	21% 191μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	264% 3.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	88.3% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	181% 9.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	200% 2.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	346% 1383μg	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	69% 62mg	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	16.3% 2.45mg	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Soy Flour, defatted	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	109% 1093mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	2049% 18.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	524% 42mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	313% 1315mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	595% 13.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	2127% 957μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.6% 109mg	437% 3057mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	318% 10814mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	101% 11mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.89% 33g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 21 times more Vitamin A, more Vitamin C, 4.5 times more Vitamin E and 1.9 times more Vitamin K than Soy flour, defatted.
• While Soy flour, defatted contains 18.9 times more Vitamin B1, 13.3 times more Vitamin B2, 4.4 times more Vitamin B3, 22.5 times more Vitamin B5, 7.2 times more Vitamin B6 and 20.3 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Soy flour, defatted have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Ripe Red Tomatoes have 13 times more Water than Soy flour, defatted.
• While Soy flour, defatted contains 24.1 times more Calcium, 68.9 times more Copper, 34.2 times more Iron, 26.4 times more Magnesium, 26.5 times more Manganese, 28.1 times more Phosphorus, 10.1 times more Potassium, more Selenium, 4 times more Sodium and 14.5 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Soy flour, defatted contains 18.2 times more Energy, 6.1 times more Fat, 21 times more Omega 3, 5.9 times more Omega 6, 8.7 times more Carbohydrate, 6.2 times more Sugars, 14.6 times more Fiber and 58.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Soy flour, defatted have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.