Comparing Nutrients in 5 ounces Tomatoes VS Roasted Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Roasted Soy Flour	32%	42%	26%

Macro Nutrients

	Tomatoes	Roasted Soy Flour	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	21.5% 622kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	129% 2.07g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	91% 15.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.24% 5.5g	33% 43g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	15% 10.8g	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	2.68% 1.94g	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	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.48% 1.7g	36% 13.7g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Roasted Soy Flour	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	48.7% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	29% 4.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	38.3% 0.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	80.4% 322μg	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	21.6% 19.4mg	0% 0mg	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	5.1% 0.77mg	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	84% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	1.4% 14mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	350% 3.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	103% 8.25mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	125% 523mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	128% 2.94mg	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	4.86% 34mg	96% 675mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	85% 2893mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	46% 5.07mg	11mg per day for Men 19-50 years
Water	3.62% 134g	0.15% 5.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes vs Roasted Soy Flour:

• Raw Ripe Red Tomatoes have 7 times more Vitamin A and more Vitamin C than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 11.1 times more Vitamin B1, 49.5 times more Vitamin B2, 5.5 times more Vitamin B3, 13.6 times more Vitamin B5, 4.4 times more Vitamin B6, 15.1 times more Vitamin B9, 3.7 times more Vitamin E and 9 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Roasted Full-fat Soy Flour have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Roasted Soy Flour:

• Raw Ripe Red Tomatoes have 24.8 times more Water than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 18.8 times more Calcium, 37.6 times more Copper, 21.6 times more Iron, 33.5 times more Magnesium, 18.2 times more Manganese, 19.8 times more Phosphorus, 8.6 times more Potassium, more Selenium and 21.1 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 5 ounces:

• Roasted Full-fat Soy Flour contains 24.4 times more Energy, 109.3 times more Fat, 112.9 times more Saturated Fat, 486 times more Omega 3, 136 times more Omega 6, 7.8 times more Carbohydrate, 2.9 times more Sugars, 8.1 times more Fiber and 43.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Roasted Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.