Comparing Nutrients in 1 pound Tomatoes VS Soymilk, original and vanilla, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Tomatoes	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	6.87% 6.67g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	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	13.6% 17.6g	17% 22.3g	130g per day for Men 19-50 years
Sugars	16.5% 12g	23% 16.6g	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	2.4% 0.91g	38g per day for Men 19-50 years
Protein	7.13% 4g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	21% 191μg	27.7% 249μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	64.2% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	9.43% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	11% 0.14mg	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	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	161% 3.86μg	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	32.5% 195IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.3% 2.45mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	55.8% 558mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	83% 0.75mg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	12.2% 0.28mg	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	15.6% 109mg	28% 195mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	16.3% 553mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	14.2% 213mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	11.6% 429g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• Raw Ripe Red Tomatoes have 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 2.6 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C, 4.9 times more Vitamin E and 2.6 times more Vitamin K than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 1.3 times more Vitamin A, 9.7 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Vitamin B5 per 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• Raw Ripe Red Tomatoes have 1.8 times more Manganese and 1.9 times more Potassium than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 12.3 times more Calcium, 2.8 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 1.8 times more Phosphorus, more Selenium, 9.4 times more Sodium and 1.5 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 6 times more Fiber than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 2.4 times more Energy, 7.4 times more Fat, 25 times more Omega 3, 7.3 times more Omega 6, 1.3 times more Carbohydrate, 1.4 times more Sugars and 3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.