Comparing Nutrients in 7 ounces Soymilk (all flavors), nonfat, with added calcium, vitamins A and D VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	37%	1%	62%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.079g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	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	6.3% 8.2g	6.12% 7.96g	130g per day for Men 19-50 years
Sugars	10% 7.24g	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	1.04% 0.4g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	8.75% 4.9g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	13.5% 121μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.6% 0.35mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	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	3.47% 14μg	6.45% 25.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	19% 0.46μg	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	13.6% 81.4IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	23% 230mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	27.6% 0.25mg	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	8.7% 0.69mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	NA	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	24.7% 173mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	6.13% 208mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	7.54% 113mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.97% 184g	5.06% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D vs Cooked Ripe Red Tomatoes:

• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have 2.5 times more Vitamin A, 7.9 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.6 times more Vitamin B1, 1.6 times more Vitamin B3, 3.3 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and 7 times more Vitamin E than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D and Cooked Ripe Red Tomatoes have similar amounts of Vitamin K per 7 oz.

Comparing minerals per 7 ounces for Soymilk (all flavors), nonfat, with added calcium, vitamins A and D vs Cooked Ripe Red Tomatoes:

• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have 10.5 times more Calcium, 1.7 times more Copper, 3.1 times more Phosphorus, 3.6 times more Selenium and 5.2 times more Sodium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.9 times more Iron, 2.1 times more Potassium and 1.4 times more Zinc than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D and Cooked Ripe Red Tomatoes have similar amounts of Magnesium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have 1.5 times more Sugars and 2.6 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3.5 times more Fiber than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D and Cooked Ripe Red Tomatoes have similar amounts of Carbohydrate per 7 oz.
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D as well as Cooked Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.