Comparing Nutrients in 500 calories Tomatoes VS Enhanced Soymilk

Weight per 500 calories

• Tomatoes: 2778g
• Enhanced Soymilk: 1111g

Enhanced Soymilk has 2.5 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is low in comparison to other foods. Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Tomatoes or Enhanced Soymilk?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Enhanced Soymilk	27%	41%	32%

Macro Nutrients

	Tomatoes	Enhanced Soymilk	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	22.8% 22g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	NA	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	29.5% 38.3g	130g per day for Men 19-50 years
Sugars	101% 73g	38.8% 28g	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	11.7% 4.44g	38g per day for Men 19-50 years
Protein	43.7% 24.4g	58.3% 32.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Enhanced Soymilk	Recommended Dietary Allowance
Vitamin A	130% 1167μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.6% 1.03mg	57.4% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	229% 36.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	199% 2.6mg	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	89% 356μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	500% 12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	423% 381mg	89% 80mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	87% 522IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	100% 15mg	187% 28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	183% 219μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Enhanced Soymilk	Recommended Dietary Allowance
Calcium	27.8% 278mg	156% 1556mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	152% 1.37mg	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	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	NA	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	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	95% 667mg	NA	700mg per day for Men 19-50 years
Potassium	194% 6583mg	46% 1567mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	46.5% 25.6μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	37% 556mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	24.2% 2.67mg	11mg per day for Men 19-50 years
Water	71% 2626g	27.3% 1011g	3700g per day for Men 19-50 years

Tomatoes VS Enhanced Soymilk Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomatoes or Enhanced Soymilk?

Lets compare vitamin content per 500 calories of Tomatoes vs Enhanced Soymilk:

• 500 calories of Tomatoes have 1.5 times more Vitamin B1 and 4.8 times more Vitamin C than Enhanced Soymilk.
• While 500 kcal of Enhanced Soymilk contain 4.2 times more Vitamin B2, 2.2 times more Vitamin B3, more Vitamin B12, more Vitamin D and 1.9 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Tomatoes and Enhanced Soymilk provide similar amounts of Vitamin B6 and Vitamin B9 per 500 calories.
• 500 calories of Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 500 calories for Tomatoes vs Enhanced Soymilk:

• 500 calories of Tomatoes have 1.4 times more Iron, 4.2 times more Potassium, 1.8 times more Zinc and 2.6 times more Water than Enhanced Soymilk.
• While 500 kcal of Enhanced Soymilk contain 5.6 times more Calcium, more Selenium and 4 times more Sodium than Raw Ripe Red Tomatoes.
• Both Tomatoes and Enhanced Soymilk contain similar levels of Copper per 500 calories.
• 500 calories of Tomatoes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomatoes have 2.8 times more Carbohydrate, 2.6 times more Sugars and 7.5 times more Fiber than Enhanced Soymilk.
• While 500 kcal of Enhanced Soymilk contain 4 times more Fat and 1.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Tomatoes and Enhanced Soymilk offer comparable quantities of Energy per 500 calories.