Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Soy Flour

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Soy Flour: 115g

Raw Full-fat Soy Flour has 24.1 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is very high in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Soy Flour?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Soy Flour	33%	40%	27%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Soy Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	24.5% 23.8g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	10.8% 3.44g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	99% 1.6g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.7% 111g	28.3% 36.8g	130g per day for Men 19-50 years
Sugars	95% 69g	12% 8.64g	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	50% 36.4g	NA	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	% 32.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	51% 19.4g	29% 11g	38g per day for Men 19-50 years
Protein	47% 26.4g	77.8% 43.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Soy Flour	Recommended Dietary Allowance
Vitamin A	74% 667μg	0.77% 6.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	55.8% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	103% 1.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	31% 4.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	41% 0.53mg	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	90% 361μg	99% 397μg	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	704% 633mg	0% 0mg	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	104% 15.6mg	15% 2.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	67.2% 80.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Soy Flour	Recommended Dietary Allowance
Calcium	30.6% 306mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	374% 3.36mg	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	236% 19mg	92% 7.34mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	118% 494mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	114% 2.62mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	804% 362μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	111% 778mg	81.3% 569mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	85.2% 2897mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	15.7% 8.64μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	71% 2621g	0.16% 5.94g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 96.4 times more Vitamin A, 1.5 times more Vitamin B1, 3 times more Vitamin B3, 2 times more Vitamin B5, 4.1 times more Vitamin B6, more Vitamin C and 6.9 times more Vitamin E than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 2.2 times more Vitamin B2 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Full-fat Soy Flour have similar amounts of Vitamin B9 and Vitamin K per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Cooked Ripe Red Tomatoes have 1.3 times more Calcium, 2.6 times more Iron, 1.4 times more Phosphorus, 2.1 times more Potassium, 1.6 times more Selenium, 20.4 times more Sodium and 440.8 times more Water than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 1.6 times more Copper and 2 times more Magnesium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Full-fat Soy Flour have similar amounts of Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Ripe Red Tomatoes have 3 times more Carbohydrate, 8 times more Sugars and 1.8 times more Fiber than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 7.8 times more Fat, 8.3 times more Saturated Fat, 28.6 times more Omega 3, 10.2 times more Omega 6 and 1.7 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Full-fat Soy Flour have similar amounts of Energy per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Raw Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.