Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Dry Soba Japanese Noodles

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Dry Soba Japanese Noodles	16%	2%	82%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Dry Soba Japanese Noodles	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	23% 667kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	2.4% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	114% 148g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	NA	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	3.6% 2.6g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	NA	38g per day for Men 19-50 years
Protein	3.37% 1.9g	51% 28.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Dry Soba Japanese Noodles	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	79.4% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	40% 6.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	36.6% 0.48mg	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	6.45% 25.8μg	29.8% 119μg	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	50.3% 45.2mg	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	7.4% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Dry Soba Japanese Noodles	Recommended Dietary Allowance
Calcium	2.2% 22mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	50.7% 0.46mg	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	17% 1.35mg	67% 5.36mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	111% 2.56mg	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	7.94% 55.6mg	72% 504mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	105% 1572mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	5.06% 187g	0.37% 13.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Dry Soba Japanese Noodles:

• Cooked Ripe Red Tomatoes have more Vitamin A and more Vitamin C than Dry Soba Japanese Noodles.
• While Dry Soba Japanese Noodles contain 13.3 times more Vitamin B1, 5.9 times more Vitamin B2, 6 times more Vitamin B3, 7.4 times more Vitamin B5, 3 times more Vitamin B6 and 4.6 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Dry Soba Japanese Noodles have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Dry Soba Japanese Noodles:

• Cooked Ripe Red Tomatoes have 13.7 times more Water than Dry Soba Japanese Noodles.
• While Dry Soba Japanese Noodles contain 3.2 times more Calcium, 3.1 times more Copper, 4 times more Iron, 10.6 times more Magnesium, 12.3 times more Manganese, 9.1 times more Phosphorus, 72 times more Sodium and 12.2 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Dry Soba Japanese Noodles have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Soba Japanese Noodles contain 18.7 times more Energy, 8 times more Omega 3, 4.9 times more Omega 6, 18.6 times more Carbohydrate and 15.1 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Dry Soba Japanese Noodles have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.