Comparing Nutrients in 500 calories Defatted Soy Meal VS Cooked Ripe Red Tomatoes

Weight per 500 calories

• Defatted Soy Meal: 148g
• Cooked Ripe Red Tomatoes: 2778g

Defatted Soy Meal has 18.7 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 500 calories - Defatted Soy Meal or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Defatted Soy Meal	54%	6%	40%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Defatted Soy Meal	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.66% 3.55g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	8.04% 1.37g	6.86% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.2g	85.7% 111g	130g per day for Men 19-50 years
Sugars	NA	95% 69g	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	50% 36.4g	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	% 32.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	51% 19.4g	38g per day for Men 19-50 years
Protein	130% 73g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Defatted Soy Meal	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0.33% 2.97μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.4% 1.03mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.6% 0.37mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.84mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.8% 2.94mg	71.7% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65% 0.84mg	169% 2.2mg	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	112% 450μg	90% 361μg	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	704% 633mg	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	NA	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	65% 77.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Defatted Soy Meal	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	36.2% 362mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	330% 2.97mg	231% 2.1mg	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	254% 20.3mg	236% 19mg	8mg per day for Men 19-50 years
Magnesium	108% 454mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	245% 5.64mg	127% 2.9mg	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	149% 1040mg	111% 778mg	700mg per day for Men 19-50 years
Potassium	109% 3694mg	178% 6056mg	3400mg per day for Men 19-50 years
Selenium	8.9% 4.9μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.45mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	68.2% 7.5mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	71% 2621g	3700g per day for Men 19-50 years

Defatted Soy Meal VS Cooked Ripe Red Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Defatted Soy Meal or Cooked Ripe Red Tomatoes?

Lets compare vitamin content per 500 calories of Defatted Soy Meal vs Cooked Ripe Red Tomatoes:

• 500 calories of Defatted Soy Meal have 1.2 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While 500 kcal of Cooked Ripe Red Tomatoes contain 224.7 times more Vitamin A, 1.6 times more Vitamin B2, 3.9 times more Vitamin B3, 2.6 times more Vitamin B6 and more Vitamin C than Raw Defatted Soy Meal.
• Both Defatted Soy Meal and Cooked Ripe Red Tomatoes provide similar amounts of Vitamin B1 and Vitamin B5 per 500 calories.
• 500 calories of Defatted Soy Meal have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Defatted Soy Meal as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Defatted Soy Meal vs Cooked Ripe Red Tomatoes:

• 500 calories of Defatted Soy Meal have 1.4 times more Copper, 1.8 times more Magnesium, 1.9 times more Manganese, 1.3 times more Phosphorus and 1.9 times more Zinc than Cooked Ripe Red Tomatoes.
• While 500 kcal of Cooked Ripe Red Tomatoes contain 1.6 times more Potassium, 2.8 times more Selenium, 68.6 times more Sodium and 254.5 times more Water than Raw Defatted Soy Meal.
• Both Defatted Soy Meal and Cooked Ripe Red Tomatoes contain similar levels of Calcium and Iron per 500 calories.
• 500 calories of Defatted Soy Meal lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Defatted Soy Meal have 3.3 times more Omega 3 and 2.8 times more Protein than Cooked Ripe Red Tomatoes.
• While 500 kcal of Cooked Ripe Red Tomatoes contain 2.1 times more Carbohydrate than Raw Defatted Soy Meal.
• Both Defatted Soy Meal and Cooked Ripe Red Tomatoes offer comparable quantities of Energy per 500 calories.
• 500 calories of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3
• Both Raw Defatted Soy Meal as well as Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 6 in 500 calories.