Comparing Nutrients in 500 calories Roasted Soybeans VS Tomatoes

Weight per 500 calories

• Roasted Soybeans: 107g
• Tomatoes: 2778g

Roasted Soybeans have 26.1 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 - Roasted Soybeans or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Roasted Soybeans	31%	45%	24%
Tomatoes	17%	9%	74%

Macro Nutrients

	Roasted Soybeans	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	28% 27g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	12.2% 3.9g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	113% 1.8g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	79.3% 13.5g	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	24.8% 32.2g	83% 108g	130g per day for Men 19-50 years
Sugars	NA	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	49.7% 19g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	73.4% 41g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Soybeans	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.9% 0.11mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.66% 0.48mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	56.2% 225μg	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	2.6% 2.35mg	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	NA	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soybeans	Tomatoes	Recommended Dietary Allowance
Calcium	14.7% 147mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	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	52% 4.16mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	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	55.3% 387mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	46% 1567mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.26mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	30.4% 3.35mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	0.056% 2.08g	71% 2626g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes contain more Vitamin A, 9.6 times more Vitamin B1, 3.4 times more Vitamin B2, 11 times more Vitamin B3, 5.1 times more Vitamin B5, 10 times more Vitamin B6, 1.9 times more Vitamin B9 and 162.3 times more Vitamin C than Soybeans roasted without salt.
• Both Soybeans roasted without salt 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 Roasted Soybeans vs Tomatoes:

• Soybeans roasted without salt have more Selenium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.9 times more Calcium, 1.9 times more Copper, 1.8 times more Iron, 2 times more Magnesium, 1.4 times more Manganese, 1.7 times more Phosphorus, 4.2 times more Potassium, 32.6 times more Sodium, 1.4 times more Zinc and 1263 times more Water than Soybeans roasted without salt.

Comparison of macro-nutrients per 500 calories:

• Soybeans roasted without salt have 4.9 times more Fat, 5 times more Saturated Fat, 21.7 times more Omega 3, 6.1 times more Omega 6 and 1.7 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.4 times more Carbohydrate and 1.8 times more Fiber than Soybeans roasted without salt.
• Both Soybeans roasted without salt and Raw Ripe Red Tomatoes have similar amounts of Energy per 500 kcal.
• Both Soybeans roasted without salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.