Comparing Nutrients in 300 calories Chocolate Soymilk VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Chocolate Soymilk: 476g
• Cooked Ripe Red Tomatoes: 1667g

Chocolate Soymilk has 3.5 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 - Chocolate Soymilk or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Chocolate Soymilk	14%	22%	64%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Chocolate Soymilk	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.3g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	3.57% 1.14g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	22.3% 0.36g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	16.4% 2.8g	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	36.4% 47.4g	51.4% 67g	130g per day for Men 19-50 years
Sugars	51.6% 37.4g	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	5% 1.9g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Chocolate Soymilk	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	8.73% 0.1mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.44mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.48% 0.42mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.2% 0.37mg	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	13% 52.4μg	54% 217μg	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	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	0.32% 0.048mg	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.3μg	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate Soymilk	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	12% 119mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	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	28.6% 2.3mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	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	34.7% 243mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	17% 252mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	11% 408g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Chocolate Soymilk vs Cooked Ripe Red Tomatoes:

• Unfortified Chocolate Soymilk has 3.4 times more Vitamin B2 and more Vitamin B12 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, 5.7 times more Vitamin B1, 3.6 times more Vitamin B3, 5.1 times more Vitamin B5, 3.6 times more Vitamin B6, 4.1 times more Vitamin B9, 46.9 times more Vitamin C, 196 times more Vitamin E and 3.3 times more Vitamin K than Unfortified Chocolate Soymilk.
• Both Unfortified Chocolate Soymilk as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Chocolate Soymilk vs Cooked Ripe Red Tomatoes:

• Unfortified Chocolate Soymilk has 2.7 times more Selenium and 1.4 times more Sodium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.5 times more Calcium, 1.3 times more Copper, 5 times more Iron, 2.1 times more Magnesium, 1.9 times more Phosphorus, 5.3 times more Potassium, 1.4 times more Zinc and 3.9 times more Water than Unfortified Chocolate Soymilk.

Comparison of macro-nutrients per 300 calories:

• Unfortified Chocolate Soymilk has 4 times more Fat, 4.6 times more Saturated Fat, 10.7 times more Omega 3 and 4 times more Omega 6 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Carbohydrate, 6.1 times more Fiber and 1.5 times more Protein than Unfortified Chocolate Soymilk.
• Both Unfortified Chocolate Soymilk and Cooked Ripe Red Tomatoes have similar amounts of Energy and Sugars per 300 kcal.
• Both Unfortified Chocolate Soymilk as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.