Comparing Nutrients in 7 ounces Soybean Lecithin VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Soybean Lecithin	0%	100%	0%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Soybean Lecithin	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	52.2% 1514kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	93% 29.8g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	637% 10g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	469% 79.7g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	6.12% 7.96g	130g per day for Men 19-50 years
Sugars	0% 0g	6.8% 4.94g	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	3.6% 2.6g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	0% 0g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Soybean Lecithin	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	12% 0.16mg	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	0% 0μg	6.45% 25.8μg	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	0% 0mg	50.3% 45.2mg	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	108% 16.2mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	304% 365μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybean Lecithin	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	0% 0mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	16.5% 0.15mg	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	0% 0mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	9.06% 0.21mg	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	0% 0mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	0% 0g	5.06% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Soybean Lecithin vs Cooked Ripe Red Tomatoes:

• Soybean Lecithin has 14.6 times more Vitamin E and 65.7 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Soybean Lecithin.
• Both Soybean Lecithin as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Soybean Lecithin vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Zinc and more Water than Soybean Lecithin.
• Both Soybean Lecithin as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Soybean Lecithin has 42.4 times more Energy, 909.1 times more Fat, 1000.3 times more Saturated Fat, 2568 times more Omega 3 and 956.7 times more Omega 6 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Carbohydrate, more Sugars, more Fiber and more Protein than Soybean Lecithin.
• Both Soybean Lecithin as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.