Comparing Nutrients in 300 calories Chocolate Soymilk VS Tomato Powder

Weight per 300 calories

• Chocolate Soymilk: 476g
• Tomato Powder: 99g

Tomato Powder has 4.8 times more energy per unit of mass than Unfortified Chocolate Soymilk, which is high in comparison to other foods. Chocolate Soymilk having low energy density.

Discover which food has more nutrients per 300 calories - Chocolate Soymilk or Tomato Powder?

Macros Ratio

	Protein	Fat	Carbs
Chocolate Soymilk	14%	22%	64%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Chocolate Soymilk	Tomato Powder	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.3g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	3.57% 1.14g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	22.3% 0.36g	0.43% 0.007g	1.6g per day for Men 19-50 years
Omega 6	16.4% 2.8g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.4% 47.4g	57% 74g	130g per day for Men 19-50 years
Sugars	51.6% 37.4g	60% 43.6g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5% 1.9g	43% 16.4g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Chocolate Soymilk	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	95% 856μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.73% 0.1mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	58% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.44mg	56.7% 9.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.48% 0.42mg	74.7% 3.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.2% 0.37mg	35% 0.45mg	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	13% 52.4μg	30% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	139% 3.33μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9% 8.1mg	129% 116mg	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	0.32% 0.048mg	81% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.3μg	40.4% 48.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate Soymilk	Tomato Powder	Recommended Dietary Allowance
Calcium	12% 119mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	137% 1.23mg	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	28.6% 2.3mg	56.6% 4.53mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	NA	84.3% 1.94mg	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	34.7% 243mg	42% 293mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	56.3% 1914mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	9.57% 5.26μg	55μg per day for Men 19-50 years
Sodium	17% 252mg	8.87% 133mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	15.4% 1.7mg	11mg per day for Men 19-50 years
Water	11% 408g	0.082% 3.04g	3700g per day for Men 19-50 years

Chocolate Soymilk VS Tomato Powder Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Chocolate Soymilk or Tomato Powder?

Lets compare vitamin content per 300 calories of Chocolate Soymilk vs Tomato Powder:

• 300 calories of Chocolate Soymilk have 1.7 times more Vitamin B2 and more Vitamin B12 than Tomato Powder.
• While 300 kcal of Tomato Powder contain more Vitamin A, 8.7 times more Vitamin B1, 3.7 times more Vitamin B3, 8.8 times more Vitamin B5, 2.3 times more Vitamin B9, 14.3 times more Vitamin C, 255.5 times more Vitamin E and 3.4 times more Vitamin K than Unfortified Chocolate Soymilk.
• Both Chocolate Soymilk and Tomato Powder provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Chocolate Soymilk have insufficient amounts of Vitamin A and Vitamin E
• 300 calories of Tomato Powder have insufficient amounts of Vitamin B12
• Both Unfortified Chocolate Soymilk as well as Tomato Powder have insufficient amounts of Vitamin D in 300 calories.

Comparing minerals per 300 calories for Chocolate Soymilk vs Tomato Powder:

• 300 calories of Chocolate Soymilk have 4.3 times more Selenium, 1.9 times more Sodium and 134.1 times more Water than Tomato Powder.
• While 300 kcal of Tomato Powder contain 1.4 times more Calcium, 1.3 times more Copper, 2 times more Iron, 2.5 times more Magnesium and 2.8 times more Potassium than Unfortified Chocolate Soymilk.
• Both Chocolate Soymilk and Tomato Powder contain similar levels of Phosphorus and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Chocolate Soymilk have 16.7 times more Fat, 51.4 times more Omega 3 and 16.4 times more Omega 6 than Tomato Powder.
• While 300 kcal of Tomato Powder contain 1.6 times more Carbohydrate and 8.6 times more Fiber than Unfortified Chocolate Soymilk.
• Both Chocolate Soymilk and Tomato Powder offer comparable quantities of Energy, Sugars and Protein per 300 calories.
• 300 calories of Chocolate Soymilk provide inadequate amounts of Fiber
• 300 calories of Tomato Powder provide inadequate amounts of Omega 3 and Omega 6