Comparing Nutrients in 500 calories Tomatoes VS Steamed Soybeans Sprouts

Weight per 500 calories

• Tomatoes: 2778g
• Steamed Soybeans Sprouts: 617g

Steamed Sprouted Soybeans have 4.5 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is average in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Tomatoes or Steamed Soybeans Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Steamed Soybeans Sprouts	34%	40%	26%

Macro Nutrients

	Tomatoes	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	28.3% 27.5g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	114% 1.83g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	80.5% 13.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	31% 40.3g	130g per day for Men 19-50 years
Sugars	101% 73g	4.43% 3.2g	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	52.5% 38g	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	% 34.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	87.7% 33.3g	13% 4.94g	38g per day for Men 19-50 years
Protein	43.7% 24.4g	93% 52.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	130% 1167μg	1.37% 12.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.6% 1.03mg	105% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	42% 6.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	43.4% 13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	104% 417μg	123% 494μg	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	423% 381mg	57% 51.2mg	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	100% 15mg	8.64% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	183% 219μg	363% 436μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Steamed Soybeans Sprouts	Recommended Dietary Allowance
Calcium	27.8% 278mg	36.4% 364mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	226% 2.04mg	0.9mg per day for Men 19-50 years
Fluoride	1.6% 64μg	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	94% 7.5mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	88% 370mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	191% 4.4mg	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	95% 667mg	119% 833mg	700mg per day for Men 19-50 years
Potassium	194% 6583mg	64.5% 2191mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.73% 3.7μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	4.1% 61.7mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	58.4% 6.4mg	11mg per day for Men 19-50 years
Water	71% 2626g	13.3% 490g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomatoes vs Steamed Soybeans Sprouts:

• Raw Ripe Red Tomatoes have 94.5 times more Vitamin A, 1.6 times more Vitamin B2, 2.4 times more Vitamin B3, 3.4 times more Vitamin B6, 7.4 times more Vitamin C and 11.6 times more Vitamin E than Steamed Sprouted Soybeans.
• While Steamed Sprouted Soybeans contain 1.9 times more Vitamin B5 and 2 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Steamed Sprouted Soybeans have similar amounts of Vitamin B1 and Vitamin B9 per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Steamed Sprouted Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes vs Steamed Soybeans Sprouts:

• Raw Ripe Red Tomatoes have 3 times more Potassium, 2.3 times more Sodium and 5.4 times more Water than Steamed Sprouted Soybeans.
• While Steamed Sprouted Soybeans contain 1.3 times more Calcium, 1.4 times more Manganese, more Selenium and 1.4 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Steamed Sprouted Soybeans have similar amounts of Copper, Iron, Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes have 2.7 times more Carbohydrate, 22.8 times more Sugars and 6.8 times more Fiber than Steamed Sprouted Soybeans.
• While Steamed Sprouted Soybeans contain 4.9 times more Fat, 4.9 times more Saturated Fat, 21.9 times more Omega 3, 6.2 times more Omega 6 and 2.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Steamed Sprouted Soybeans have similar amounts of Energy per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Steamed Sprouted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.