Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Soymilk, chocolate, with added calcium, vitamins A and D

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Soymilk, chocolate, with added calcium, vitamins A and D: 794g

Soymilk, chocolate, with added calcium, vitamins A and D have 3.5 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is low 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 Soymilk, chocolate, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	5.95% 1.9g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	37.2% 0.6g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	27.3% 4.63g	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	60.7% 79g	130g per day for Men 19-50 years
Sugars	95% 69g	86% 62.4g	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	8.35% 3.17g	38g per day for Men 19-50 years
Protein	47% 26.4g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	74% 667μg	61.7% 556μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	160% 2.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	25.4% 4.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	47% 0.61mg	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	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	231% 5.56μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	704% 633mg	15% 13.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	53% 317IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	104% 15.6mg	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	30.6% 306mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	182% 1.63mg	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	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	NA	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	58% 405mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	33.4% 1135mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	69.3% 38μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	28% 421mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	71% 2621g	18.4% 679g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Soymilk, chocolate, with added calcium, vitamins A and D:

• Cooked Ripe Red Tomatoes have 5.7 times more Vitamin B1, 3.6 times more Vitamin B3, 5.1 times more Vitamin B5, 3.6 times more Vitamin B6, 4.1 times more Vitamin B9, 46.9 times more Vitamin C, 17.8 times more Vitamin E and 3.3 times more Vitamin K than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 3.4 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Vitamin A per 500 kcal.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Soymilk, chocolate, with added calcium, vitamins A and D:

• Cooked Ripe Red Tomatoes have 1.3 times more Copper, 5 times more Iron, 2.1 times more Magnesium, 1.9 times more Phosphorus, 5.3 times more Potassium, 1.4 times more Zinc and 3.9 times more Water than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 3.3 times more Calcium, 2.7 times more Selenium and 1.4 times more Sodium than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 500 calories:

• Cooked Ripe Red Tomatoes have 1.4 times more Carbohydrate, 6.1 times more Fiber and 1.5 times more Protein than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 4 times more Fat, 4.6 times more Saturated Fat, 10.7 times more Omega 3 and 4 times more Omega 6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Energy and Sugars per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.