Comparing Nutrients in 5 ounces Tomato Powder VS Chocolate Soymilk

Macros Ratio

	Protein	Fat	Carbs
Tomato Powder	15%	1%	84%
Chocolate Soymilk	14%	22%	64%

Macro Nutrients

	Tomato Powder	Chocolate Soymilk	Recommended Dietary Allowance
Energy	14.8% 428kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	2.24% 2.17g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	4.87% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	11% 14g	130g per day for Men 19-50 years
Sugars	86% 62.2g	15.4% 11g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	61.5% 23.4g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	5.72% 3.2g	56g per day for Men 19-50 years

Vitamins

	Tomato Powder	Chocolate Soymilk	Recommended Dietary Allowance
Vitamin A	136% 1222μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.08mg	28.6% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81% 13mg	4.54% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.33mg	2.52% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	8.4% 0.11mg	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	42.5% 170μg	3.9% 15.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	41.3% 0.99μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	184% 165mg	2.68% 2.4mg	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	116% 17.4mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.6% 69μg	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Powder	Chocolate Soymilk	Recommended Dietary Allowance
Calcium	23.5% 235mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	195% 1.76mg	32.4% 0.29mg	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	80.8% 6.46mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	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	59.7% 418mg	10.3% 72.3mg	700mg per day for Men 19-50 years
Potassium	80.3% 2731mg	5.96% 203mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.12% 4.34g	3.28% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Powder VS Chocolate Soymilk per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Powder versus 5 oz of Chocolate Soymilk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Powder vs Chocolate Soymilk:

• 5 ounces of Tomato Powder have more Vitamin A, 41.5 times more Vitamin B1, 2.9 times more Vitamin B2, 17.8 times more Vitamin B3, 42.2 times more Vitamin B5, 5.9 times more Vitamin B6, 10.9 times more Vitamin B9, 68.6 times more Vitamin C, 1225 times more Vitamin E and 16.3 times more Vitamin K than Chocolate Soymilk.
• While 5 oz of Unfortified Chocolate Soymilk contain more Vitamin B12 than Tomato Powder.
• 5 ounces of Tomato Powder have insufficient amounts of Vitamin B12
• 5 ounces of Chocolate Soymilk have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin C and Vitamin E
• Both Tomato Powder as well as Unfortified Chocolate Soymilk have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Powder vs Chocolate Soymilk:

• 5 ounces of Tomato Powder have 6.6 times more Calcium, 6 times more Copper, 9.5 times more Iron, 11.9 times more Magnesium, 5.8 times more Phosphorus, 13.5 times more Potassium, 2.5 times more Sodium and 5 times more Zinc than Chocolate Soymilk.
• While 5 oz of Unfortified Chocolate Soymilk contain 28 times more Water than Tomato Powder.
• Both Tomato Powder and Chocolate Soymilk contain similar levels of Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Powder have 4.8 times more Energy, 7.5 times more Carbohydrate, 5.6 times more Sugars, 41.3 times more Fiber and 5.7 times more Protein than Chocolate Soymilk.
• While 5 oz of Unfortified Chocolate Soymilk contain 10.7 times more Omega 3 and 3.4 times more Omega 6 than Tomato Powder.
• 5 ounces of Tomato Powder provide inadequate amounts of Omega 3 and Omega 6
• 5 ounces of Chocolate Soymilk provide inadequate amounts of Fiber