Comparing Nutrients in 500 calories Soy Cheese VS Tomatoes

Weight per 500 calories

• Soy Cheese: 331g
• Tomatoes: 2778g

Soy Cheese has 8.4 times more energy per 100g than Tomatoes. It has above average energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Soy Cheese or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Soy Cheese	33%	48%	19%
Tomatoes	17%	9%	74%

Macro Nutrients

	Soy Cheese	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	27.7% 27g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	12% 3.9g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	112% 1.8g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	78.5% 13.4g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	83% 108g	130g per day for Men 19-50 years
Sugars	7.3% 5.3g	101% 73g	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	52.5% 38g	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	% 34.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	74% 41.4g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Soy Cheese	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.74% 6.62μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.66mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.7% 0.38mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18.2% 73μg	104% 417μg	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	423% 381mg	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	13.2% 2mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15.2μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Cheese	Tomatoes	Recommended Dietary Allowance
Calcium	62.3% 623mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	232% 18.5mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	180% 755mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	138% 3.17mg	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	105% 735mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	101% 55.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.4% 66.2mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	51.8% 5.7mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	6.35% 235g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Soy Cheese vs Tomatoes:

• Raw Ripe Red Tomatoes contain 176.2 times more Vitamin A, more Vitamin B1, 10 times more Vitamin B3, 6.4 times more Vitamin B5, 9.6 times more Vitamin B6, 5.7 times more Vitamin B9, more Vitamin C, 7.6 times more Vitamin E and 14.4 times more Vitamin K than Soybean, curd cheese.
• Both Soybean, curd cheese and Raw Ripe Red Tomatoes have similar amounts of Vitamin B2 per 500 kcal.
• Both Soybean, curd cheese as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Soy Cheese vs Tomatoes:

• Soybean, curd cheese has 2.2 times more Calcium, 2.5 times more Iron, 2.5 times more Magnesium, more Selenium and 1.2 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Copper, 10 times more Potassium, 2.1 times more Sodium and 11.2 times more Water than Soybean, curd cheese.
• Both Soybean, curd cheese and Raw Ripe Red Tomatoes have similar amounts of Manganese and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Soybean, curd cheese has 4.8 times more Fat, 5 times more Saturated Fat, 21.5 times more Omega 3, 6 times more Omega 6 and 1.7 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 4.7 times more Carbohydrate, 13.8 times more Sugars and more Fiber than Soybean, curd cheese.
• Both Soybean, curd cheese and Raw Ripe Red Tomatoes have similar amounts of Energy per 500 kcal.
• Both Soybean, curd cheese as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.