Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Soy protein concentrate, produced by alcohol extraction

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Soy protein concentrate, produced by alcohol extraction: 152g

Soy protein concentrate, produced by alcohol extraction has 18.2 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is 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 protein concentrate, produced by alcohol extraction?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Soy protein concentrate, produced by alcohol extraction	71%	1%	28%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Soy protein concentrate, produced by alcohol extraction	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	1.6% 0.27g	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	29.8% 38.7g	130g per day for Men 19-50 years
Sugars	95% 69g	42% 30.5g	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	22% 8.4g	38g per day for Men 19-50 years
Protein	47% 26.4g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Soy protein concentrate, produced by alcohol extraction	Recommended Dietary Allowance
Vitamin A	74% 667μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	6.82% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	1.74% 0.087mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	15.7% 0.2mg	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	130% 518μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Soy protein concentrate, produced by alcohol extraction	Recommended Dietary Allowance
Calcium	30.6% 306mg	55.3% 553mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	165% 1.5mg	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	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	278% 6.4mg	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	111% 778mg	183% 1279mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	0.3% 4.57mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	71% 2621g	0.24% 8.84g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Soy protein concentrate, produced by alcohol extraction:

• Cooked Ripe Red Tomatoes have more Vitamin A, 2.1 times more Vitamin B1, 2.8 times more Vitamin B2, 13.5 times more Vitamin B3, 41.2 times more Vitamin B5, 10.7 times more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Soy protein concentrate, produced by alcohol extraction.
• While Soy protein concentrate, produced by alcohol extraction contains 1.4 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Soy protein concentrate, produced by alcohol extraction have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Soy protein concentrate, produced by alcohol extraction:

• Cooked Ripe Red Tomatoes have 1.4 times more Copper, 1.8 times more Potassium, 11.4 times more Selenium, 66.8 times more Sodium and 296.4 times more Water than Soy protein concentrate, produced by alcohol extraction.
• While Soy protein concentrate, produced by alcohol extraction contains 1.8 times more Calcium, 1.9 times more Magnesium, 2.2 times more Manganese, 1.6 times more Phosphorus and 1.7 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Soy protein concentrate, produced by alcohol extraction have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Ripe Red Tomatoes have 4.3 times more Omega 6, 2.9 times more Carbohydrate, 2.3 times more Sugars and 2.3 times more Fiber than Soy protein concentrate, produced by alcohol extraction.
• While Soy protein concentrate, produced by alcohol extraction contains 3.7 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Soy protein concentrate, produced by alcohol extraction have similar amounts of Energy per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Soy protein concentrate, produced by alcohol extraction have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.