Comparing Nutrients in 300 calories SILK Light Vanilla, soymilk VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• SILK Light Vanilla, soymilk: 909g
• Cooked Ripe Red Tomatoes: 1667g

SILK Light Vanilla, soymilk has 1.8 times more energy per 100g than Cooked Ripe Red Tomatoes. It has low energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - SILK Light Vanilla, soymilk or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
SILK Light Vanilla, soymilk	29%	22%	49%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	SILK Light Vanilla, soymilk	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.7% 7.45g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	NA	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	NA	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	29% 37.5g	51.4% 67g	130g per day for Men 19-50 years
Sugars	36% 26g	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	9.57% 3.64g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	40% 22.5g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	SILK Light Vanilla, soymilk	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	147% 1.9mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	22.7% 91μg	54% 217μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	466% 11μg	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	74.2% 445IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	SILK Light Vanilla, soymilk	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	112% 1118mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	NA	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	50% 4mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	33% 1118mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	23.6% 355mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.27mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	22.6% 836g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of SILK Light Vanilla, soymilk vs Cooked Ripe Red Tomatoes:

• SILK Light Vanilla, soymilk has 5.2 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.4 times more Vitamin B9 and more Vitamin C than SILK Light Vanilla, soymilk.

Comparing minerals per 300 calories for SILK Light Vanilla, soymilk vs Cooked Ripe Red Tomatoes:

• SILK Light Vanilla, soymilk has 6.1 times more Calcium, 2.5 times more Selenium and 1.9 times more Sodium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.8 times more Iron, 3.2 times more Potassium and 1.9 times more Water than SILK Light Vanilla, soymilk.
• Both SILK Light Vanilla, soymilk and Cooked Ripe Red Tomatoes have similar amounts of Magnesium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• SILK Light Vanilla, soymilk has 4.1 times more Fat and 1.4 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.8 times more Carbohydrate, 1.6 times more Sugars and 3.2 times more Fiber than SILK Light Vanilla, soymilk.
• Both SILK Light Vanilla, soymilk and Cooked Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
• Both SILK Light Vanilla, soymilk as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.