Comparing Nutrients in 300 calories Salted Soy Chips VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Salted Soy Chips: 78g
• Cooked Ripe Red Tomatoes: 1667g

Salted Soy Chips have 21.4 times more energy per 100g than Cooked Ripe Red Tomatoes. It has high energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Salted Soy Chips or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Salted Soy Chips	28%	17%	55%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Salted Soy Chips	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.9% 5.73g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.86g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.82g	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	32% 41.4g	51.4% 67g	130g per day for Men 19-50 years
Sugars	1.93% 1.4g	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	7.18% 2.73g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	37% 20.6g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Salted Soy Chips	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	21.6% 0.26mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.32mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	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	46.8% 187μg	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	5.25% 0.79mg	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.73% 9.27μg	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Soy Chips	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	13.3% 133mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	139% 1.25mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	50.6% 4.05mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	31.5% 132mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	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	0.78% 5.45mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	0.16% 5.45mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	17% 9.43μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	43.7% 656mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	0.18% 6.62g	42.5% 1572g	3700g per day for Men 19-50 years

Salted Soy Chips VS Cooked Ripe Red Tomatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Salted Soy Chips or Cooked Ripe Red Tomatoes?

Lets compare vitamin content per 300 calories of Salted Soy Chips vs Cooked Ripe Red Tomatoes:

• 300 kcal of Cooked Ripe Red Tomatoes contain more Vitamin A, 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 3.8 times more Vitamin B3, 2 times more Vitamin B5, 3.3 times more Vitamin B6, more Vitamin C, 11.9 times more Vitamin E and 5 times more Vitamin K than Salted Soy Chips or Crisps Snacks.
• Both Salted Soy Chips and Cooked Ripe Red Tomatoes provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Salted Soy Chips have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Salted Soy Chips or Crisps Snacks as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Salted Soy Chips vs Cooked Ripe Red Tomatoes:

• 300 calories of Salted Soy Chips have 1.5 times more Copper and 3.6 times more Sodium than Cooked Ripe Red Tomatoes.
• While 300 kcal of Cooked Ripe Red Tomatoes contain 1.4 times more Calcium, 2.8 times more Iron, 85.6 times more Phosphorus, 666.1 times more Potassium, 2 times more Zinc and 237.4 times more Water than Salted Soy Chips or Crisps Snacks.
• Both Salted Soy Chips and Cooked Ripe Red Tomatoes contain similar levels of Magnesium, Manganese and Selenium per 300 calories.
• 300 calories of Salted Soy Chips lack sufficient amounts of Phosphorus and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Salted Soy Chips have 9.3 times more Omega 3, 4 times more Omega 6 and 1.3 times more Protein than Cooked Ripe Red Tomatoes.
• While 300 kcal of Cooked Ripe Red Tomatoes contain 1.6 times more Carbohydrate, 29.6 times more Sugars and 4.3 times more Fiber than Salted Soy Chips or Crisps Snacks.
• Both Salted Soy Chips and Cooked Ripe Red Tomatoes offer comparable quantities of Energy per 300 calories.
• 300 calories of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6