Comparing Nutrients in 500 calories Soymilk, original and vanilla, light, with added calcium, vitamins A and D VS Tomatoes

Weight per 500 calories

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D: 1667g
• Tomatoes: 2778g

Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 1.7 times more energy per 100g than Tomatoes. It has low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Soymilk, original and vanilla, light, with added calcium, vitamins A and D or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%
Tomatoes	17%	9%	74%

Macro Nutrients

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13.2% 13g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	51% 0.82g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	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	45% 58.5g	83% 108g	130g per day for Men 19-50 years
Sugars	60% 43.5g	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	13% 5g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	71% 39.7g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Tomatoes	Recommended Dietary Allowance
Vitamin A	113% 1017μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	258% 3.35mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	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	37.5% 150μg	104% 417μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	694% 16.7μg	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	131% 783IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.67% 1mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.2% 26.7μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Tomatoes	Recommended Dietary Allowance
Calcium	205% 2050mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	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	89.6% 7.17mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	NA	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	207% 1450mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	69.7% 38.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	53.3% 800mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	35% 3.83mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	41.8% 1545g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D vs Tomatoes:

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 6.3 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Vitamin B1, 4.5 times more Vitamin B3, 8.3 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin C, 15 times more Vitamin E and 8.2 times more Vitamin K than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Raw Ripe Red Tomatoes have similar amounts of Vitamin A per 500 kcal.

Comparing minerals per 500 calories for Soymilk, original and vanilla, light, with added calcium, vitamins A and D vs Tomatoes:

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 7.4 times more Calcium, 2.2 times more Phosphorus, more Selenium and 5.8 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.4 times more Potassium and 1.7 times more Water than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Raw Ripe Red Tomatoes have similar amounts of Copper, Iron, Magnesium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 2.3 times more Fat, 9.8 times more Omega 3, 2.8 times more Omega 6 and 1.6 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.8 times more Carbohydrate, 1.7 times more Sugars and 6.7 times more Fiber than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Raw Ripe Red Tomatoes have similar amounts of Energy per 500 kcal.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.