Comparing Nutrients in 500 calories Soybeans VS Tomatoes

Weight per 500 calories

• Soybeans: 112g
• Tomatoes: 2778g

Soybeans have 24.8 times more energy per 100g than Tomatoes. It has very high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Tomatoes	17%	9%	74%

Macro Nutrients

	Soybeans	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.4g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	10% 3.23g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	93% 1.5g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	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	26% 34g	83% 108g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	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	27.4% 10.4g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	73% 41g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.12% 1.12μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.7% 0.98mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.5% 0.42mg	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	105% 420μg	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	7.47% 6.73mg	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	6.35% 0.95mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 52.7μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Tomatoes	Recommended Dietary Allowance
Calcium	31% 311mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	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	220% 17.6mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	123% 2.82mg	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	113% 789mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	59.3% 2015mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	36.3% 20μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.24mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Soybeans vs Tomatoes:

• Raw Soybeans have 1.8 times more Vitamin B2 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1040.7 times more Vitamin A, 9.1 times more Vitamin B3, 2.8 times more Vitamin B5, 5.3 times more Vitamin B6, 56.6 times more Vitamin C, 15.7 times more Vitamin E and 4.2 times more Vitamin K than Raw Soybeans.
• Both Raw Soybeans and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin B9 per 500 kcal.
• Both Raw Soybeans 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 Soybeans vs Tomatoes:

• Raw Soybeans have 2.3 times more Iron and more Selenium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.3 times more Potassium, 61.9 times more Sodium and 274.2 times more Water than Raw Soybeans.
• Both Raw Soybeans and Raw Ripe Red Tomatoes have similar amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Soybeans have 4 times more Fat, 4.2 times more Saturated Fat, 17.9 times more Omega 3, 5 times more Omega 6 and 1.7 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.2 times more Carbohydrate, 8.9 times more Sugars and 3.2 times more Fiber than Raw Soybeans.
• Both Raw Soybeans and Raw Ripe Red Tomatoes have similar amounts of Energy per 500 kcal.
• Both Raw Soybeans as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.