Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Enhanced Soymilk

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Enhanced Soymilk	27%	41%	32%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Enhanced Soymilk	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	NA	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	5.27% 6.85g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	6.93% 5.02g	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	2.1% 0.79g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	10.4% 5.83g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Enhanced Soymilk	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	30.4% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	41% 6.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	35.6% 0.46mg	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	16% 63.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	89.3% 2.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50.3% 45.2mg	16% 14.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	15.5% 93IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.4% 1.1mg	33.3% 5mg	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	Enhanced Soymilk	Recommended Dietary Allowance
Calcium	2.2% 22mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	27% 0.24mg	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	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	NA	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	8.23% 280mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	5.06% 187g	4.88% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Enhanced Soymilk per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Ripe Red Tomatoes versus 7 oz of Enhanced Soymilk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Enhanced Soymilk:

• 7 ounces of Cooked Ripe Red Tomatoes have 3.2 times more Vitamin C than Enhanced Soymilk.
• While 7 oz of Enhanced Soymilk contain 1.7 times more Vitamin B1, 9 times more Vitamin B2, 6.2 times more Vitamin B3, 2.9 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin B12, more Vitamin D and 4.5 times more Vitamin E than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Enhanced Soymilk:

• 7 ounces of Cooked Ripe Red Tomatoes have 1.4 times more Iron and 1.5 times more Potassium than Enhanced Soymilk.
• While 7 oz of Enhanced Soymilk contain 12.7 times more Calcium, 1.6 times more Copper, 4.6 times more Selenium, 4.5 times more Sodium and 1.7 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Enhanced Soymilk contain similar levels of Water per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Enhanced Soymilk contain 18.1 times more Fat and 3.1 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Enhanced Soymilk offer comparable quantities of Carbohydrate and Sugars per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Protein
• Both Cooked Ripe Red Tomatoes as well as Enhanced Soymilk provide inadequate amounts of Energy and Fiber in seven ounces.