Comparing Nutrients in 300 calories Cooked Ripe Red Tomatoes VS Roasted Soybeans

Weight per 300 calories

• Cooked Ripe Red Tomatoes: 1667g
• Roasted Soybeans: 64g

Soybeans roasted without salt have 26.1 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is very high in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Ripe Red Tomatoes or Roasted Soybeans?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Roasted Soybeans	31%	45%	24%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Roasted Soybeans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	16.7% 16.2g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	7.34% 2.35g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	67.7% 1.1g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	47.6% 8.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 67g	15% 19.3g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	NA	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	30% 22g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	30.7% 11.7g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	28.3% 16g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Roasted Soybeans	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	5.33% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	7.13% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	5.64% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	5.8% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	10.2% 0.13mg	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	54% 217μg	33.7% 135μg	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	422% 380mg	1.56% 1.4mg	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	62.2% 9.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 46.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Roasted Soybeans	Recommended Dietary Allowance
Calcium	18.3% 183mg	8.83% 88.3mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	59% 0.53mg	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	142% 11.3mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	22% 93mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	60% 1.4mg	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	66.7% 467mg	33% 232mg	700mg per day for Men 19-50 years
Potassium	107% 3633mg	27.7% 940mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	22.2% 12.2μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	0.17% 2.56mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	18.3% 2mg	11mg per day for Men 19-50 years
Water	42.5% 1572g	0.034% 1.25g	3700g per day for Men 19-50 years

Cooked Ripe Red Tomatoes VS Roasted Soybeans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Ripe Red Tomatoes or Roasted Soybeans?

Lets compare vitamin content per 300 calories of Cooked Ripe Red Tomatoes vs Roasted Soybeans:

• 300 calories of Cooked Ripe Red Tomatoes have more Vitamin A, 9.4 times more Vitamin B1, 4 times more Vitamin B2, 9.8 times more Vitamin B3, 7.4 times more Vitamin B5, 9.9 times more Vitamin B6, 1.6 times more Vitamin B9 and 270 times more Vitamin C than Roasted Soybeans.
• 300 calories of Roasted Soybeans have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin C
• Both Cooked Ripe Red Tomatoes as well as Soybeans roasted without salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Ripe Red Tomatoes vs Roasted Soybeans:

• 300 calories of Cooked Ripe Red Tomatoes have 2.1 times more Calcium, 2.4 times more Copper, 4.5 times more Iron, 1.6 times more Magnesium, 1.3 times more Manganese, 2 times more Phosphorus, 3.9 times more Potassium, 71.7 times more Sodium and 1260.6 times more Water than Roasted Soybeans.
• While 300 kcal of Soybeans roasted without salt contain 1.5 times more Selenium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Roasted Soybeans contain similar levels of Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Ripe Red Tomatoes have 3.5 times more Carbohydrate than Roasted Soybeans.
• While 300 kcal of Soybeans roasted without salt contain 8.9 times more Fat, 9.4 times more Saturated Fat, 32.5 times more Omega 3, 11.6 times more Omega 6 and 1.6 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Roasted Soybeans offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6