Comparing Nutrients in 300 calories Tomatoes VS Soymilk, original and vanilla, with added calcium, vitamins A and D

Weight per 300 calories

• Tomatoes: 1667g
• Soymilk, original and vanilla, with added calcium, vitamins A and D: 698g

Soymilk, original and vanilla, with added calcium, vitamins A and D have 2.4 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is low in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Tomatoes or Soymilk, original and vanilla, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Tomatoes	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	4.47% 1.43g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	32.7% 0.52g	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	24% 4.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	26.4% 34.3g	130g per day for Men 19-50 years
Sugars	60.5% 44g	35% 25.5g	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	31.5% 23g	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	3.67% 1.4g	38g per day for Men 19-50 years
Protein	26% 14.7g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	42.6% 384μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26% 7.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	15.7% 62.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	247% 5.93μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	254% 228mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	50% 300IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	60% 9mg	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	17.4% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	16.7% 167mg	86% 858mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	128% 1.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.96% 38.3μg	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	56.3% 4.5mg	36.6% 2.93mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	19% 0.43mg	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	57% 400mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	25% 851mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	22% 328mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	17% 630g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomatoes vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• Raw Ripe Red Tomatoes have 1.8 times more Vitamin A, 3 times more Vitamin B1, 3.3 times more Vitamin B3, 2 times more Vitamin B5, 6.2 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin C, 11.7 times more Vitamin E and 6.3 times more Vitamin K than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 4.1 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Ripe Red Tomatoes.

Comparing minerals per 300 calories for Tomatoes vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• Raw Ripe Red Tomatoes have 1.5 times more Iron, 1.8 times more Magnesium, 4.4 times more Manganese, 1.3 times more Phosphorus, 4.6 times more Potassium, 1.6 times more Zinc and 2.5 times more Water than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 5.1 times more Calcium, more Selenium and 3.9 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes have 1.9 times more Carbohydrate, 1.7 times more Sugars and 14.3 times more Fiber than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 3.1 times more Fat, 3.1 times more Saturated Fat, 10.5 times more Omega 3 and 3.1 times more Omega 6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Energy and Protein per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.