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

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	NA	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	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	2.66% 3.45g	6.12% 7.96g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	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	0% 0g	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	% 0g	% 2.34g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 0g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	10% 5.68g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	13% 115μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.05% 0.33mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.25% 0.16mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22% 6.63μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.77% 39μg	6.45% 25.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	92% 2.2μg	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	16.2% 97IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.06% 0.31mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	24.6% 246mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	11.4% 0.91mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	9.06% 0.21mg	2.3mg per day for Men 19-50 years
Molybdenum	258% 116μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.07% 63.5mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	7% 3.85μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	4.9% 73.4mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	5.63% 0.62mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	5% 185g	5.06% 187g	3700g per day for Men 19-50 years

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

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 2.4 times more Vitamin A, 4.3 times more Vitamin B1, 9.4 times more Vitamin B2, 1.5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3.2 times more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6, more Vitamin C and 3.6 times more Vitamin E than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.

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

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 11.3 times more Calcium, 1.8 times more Magnesium, 2 times more Manganese, 3.9 times more Selenium, 3.4 times more Sodium and 2.2 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.5 times more Iron and 1.8 times more Potassium than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Cooked Ripe Red Tomatoes have similar amounts of Copper, Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 1.8 times more Energy, 14.6 times more Fat and 3 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.3 times more Carbohydrate, 6.1 times more Sugars, more Fructose and 1.4 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.