Comparing Nutrients in 7 ounces Tomatoes VS Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Soy Flour	33%	40%	27%

Macro Nutrients

	Tomatoes	Soy Flour	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	29.7% 861kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	42.2% 41g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	18.5% 5.93g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	171% 2.73g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	120% 20.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	48.7% 63.3g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	20.5% 15g	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	3.75% 2.7g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	50% 19g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Soy Flour	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	177% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	53.6% 8.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	63% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	70.4% 0.91mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	171% 685μg	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	30.2% 27mg	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	7.14% 1.07mg	25.8% 3.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	116% 139μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Soy Flour	Recommended Dietary Allowance
Calcium	2% 20mg	41% 409mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	644% 5.8mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	203% 851mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	196% 4.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1385% 623μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.8% 47.6mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	147% 4991mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	70.7% 7.78mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.28% 10.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Soy Flour:

• Raw Ripe Red Tomatoes have 7 times more Vitamin A and more Vitamin C than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 15.7 times more Vitamin B1, 61.1 times more Vitamin B2, 7.3 times more Vitamin B3, 17.9 times more Vitamin B5, 5.8 times more Vitamin B6, 23 times more Vitamin B9, 3.6 times more Vitamin E and 8.9 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Soy Flour:

• Raw Ripe Red Tomatoes have 18.3 times more Water than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 20.6 times more Calcium, 49.5 times more Copper, 23.6 times more Iron, 39 times more Magnesium, 20 times more Manganese, 20.6 times more Phosphorus, 10.6 times more Potassium, more Selenium and 23.1 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Raw Full-fat Soy Flour contains 24.1 times more Energy, 103.3 times more Fat, 106.7 times more Saturated Fat, 459.3 times more Omega 3, 128.5 times more Omega 6, 8.2 times more Carbohydrate, 2.9 times more Sugars, 8 times more Fiber and 43 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.