Comparing Nutrients in 1 pound Tomatoes VS Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Soy Flour	33%	40%	27%

Macro Nutrients

	Tomatoes	Soy Flour	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	68% 1969kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	97% 94g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	42.3% 13.5g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	391% 6.25g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	274% 46.6g	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	111% 145g	130g per day for Men 19-50 years
Sugars	16.5% 12g	47% 34g	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	115% 43.5g	38g per day for Men 19-50 years
Protein	7.13% 4g	306% 172g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Soy Flour	Recommended Dietary Allowance
Vitamin A	21% 191μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	220% 2.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	405% 5.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	122% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	144% 7.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	161% 2.1mg	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	391% 1565μg	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	59% 8.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Soy Flour	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	93% 934mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	1472% 13.2mg	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	361% 29mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	463% 1946mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	449% 10.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	3165% 1424μg	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	320% 2241mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	336% 11408mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	162% 17.8mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.63% 23.4g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 7 times more Vitamin A and more Vitamin C than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 15.7 times more Vitamin B1, 61.1 times more Vitamin B2, 7.3 times more Vitamin B3, 17.9 times more Vitamin B5, 5.8 times more Vitamin B6, 23 times more Vitamin B9, 3.6 times more Vitamin E and 8.9 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Soy Flour:

• Raw Ripe Red Tomatoes have 18.3 times more Water than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 20.6 times more Calcium, 49.5 times more Copper, 23.6 times more Iron, 39 times more Magnesium, 20 times more Manganese, 20.6 times more Phosphorus, 10.6 times more Potassium, more Selenium and 23.1 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Raw Full-fat Soy Flour contains 24.1 times more Energy, 103.3 times more Fat, 106.7 times more Saturated Fat, 459.3 times more Omega 3, 128.5 times more Omega 6, 8.2 times more Carbohydrate, 2.9 times more Sugars, 8 times more Fiber and 43 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.