Comparing Nutrients in 300 calories Soybean Lecithin VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Soybean Lecithin: 39.3g
• Cooked Ripe Red Tomatoes: 1667g

Soybean Lecithin has 42.4 times more energy per 100g than Cooked Ripe Red Tomatoes. It has very high energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Soybean Lecithin or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Soybean Lecithin	0%	100%	0%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Soybean Lecithin	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	18.4% 5.9g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	126% 2g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	93% 15.8g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	51.4% 67g	130g per day for Men 19-50 years
Sugars	0% 0g	57.2% 41.5g	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	NA	30% 22g	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	NA	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	0% 0g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Soybean Lecithin	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	101% 1.3mg	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	0% 0μg	54% 217μg	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	0% 0mg	422% 380mg	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	21.4% 3.2mg	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60.3% 72.3μg	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybean Lecithin	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	0% 0mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	139% 1.25mg	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	0% 0mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	76% 1.75mg	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	0% 0mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	0% 0g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Soybean Lecithin vs Cooked Ripe Red Tomatoes:

• Soybean Lecithin has 1.5 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C and 2.9 times more Vitamin E than Soybean Lecithin.
• Both Soybean Lecithin as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Soybean Lecithin vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Selenium, more Sodium, more Zinc and more Water than Soybean Lecithin.

Comparison of macro-nutrients per 300 calories:

• Soybean Lecithin has 21.4 times more Fat, 23.6 times more Saturated Fat, 60.6 times more Omega 3 and 22.6 times more Omega 6 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Carbohydrate, more Sugars, more Fiber and more Protein than Soybean Lecithin.
• Both Soybean Lecithin and Cooked Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
• Both Soybean Lecithin as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.