Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Boiled Soybeans with Salt

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Boiled Soybeans with Salt: 291g

Boiled Soybeans with Salt have 9.6 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is above average in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Boiled Soybeans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Boiled Soybeans with Salt	39%	43%	18%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled Soybeans with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	11.8% 3.77g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	109% 1.74g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	76.4% 13g	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	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	95% 69g	9.46% 6.86g	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	46% 17.4g	38g per day for Men 19-50 years
Protein	47% 26.4g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled Soybeans with Salt	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	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	63.7% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	7.25% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	52.3% 0.68mg	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	39.2% 157μg	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	5.5% 4.94mg	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	6.8% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	46.5% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Boiled Soybeans with Salt	Recommended Dietary Allowance
Calcium	30.6% 306mg	29.7% 297mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	131% 1.2mg	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	187% 15mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	104% 2.4mg	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	102% 712mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	44% 1497mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	38.6% 21.2μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	46% 689mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	30.4% 3.34mg	11mg per day for Men 19-50 years
Water	71% 2621g	4.9% 182g	3700g per day for Men 19-50 years

Cooked Ripe Red Tomatoes VS Boiled Soybeans With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Boiled Soybeans with Salt?

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Boiled Soybeans with Salt:

• 500 calories of Cooked Ripe Red Tomatoes have more Vitamin A, 2.2 times more Vitamin B1, 12.7 times more Vitamin B3, 6.9 times more Vitamin B5, 3.2 times more Vitamin B6, 2.3 times more Vitamin B9, 128.2 times more Vitamin C, 15.3 times more Vitamin E and 1.4 times more Vitamin K than Boiled Soybeans with Salt.
• While 500 kcal of Boiled Soybeans with Salt contain 1.4 times more Vitamin B2 than Cooked Ripe Red Tomatoes.
• 500 calories of Boiled Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin E
• Both Cooked Ripe Red Tomatoes as well as Boiled Soybeans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Boiled Soybeans with Salt:

• 500 calories of Cooked Ripe Red Tomatoes have 1.8 times more Copper, 1.3 times more Iron, 1.2 times more Manganese, 4 times more Potassium and 14.4 times more Water than Boiled Soybeans with Salt.
• While 500 kcal of Boiled Soybeans with Salt contain 1.5 times more Selenium and 2.3 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Soybeans with Salt contain similar levels of Calcium, Magnesium, Phosphorus and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Ripe Red Tomatoes have 4.6 times more Carbohydrate and 10.1 times more Sugars than Boiled Soybeans with Salt.
• While 500 kcal of Boiled Soybeans with Salt contain 8.5 times more Fat, 9 times more Saturated Fat, 31.3 times more Omega 3, 11.1 times more Omega 6 and 2 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Soybeans with Salt offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6