Comparing Nutrients in 7 ounces Tomatoes VS Roasted Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Roasted Soy Flour	32%	42%	26%

Macro Nutrients

	Tomatoes	Roasted Soy Flour	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	30% 871kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	44.7% 43.4g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	19.6% 6.27g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	181% 2.9g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	127% 21.6g	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	46.4% 60.3g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	21% 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	50.7% 19.2g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	135% 75.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Roasted 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	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	144% 1.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	40.8% 6.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	53.6% 0.7mg	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	113% 450μg	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	26% 3.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	117% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	2% 20mg	37.3% 373mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	490% 4.4mg	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	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	174% 732mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	179% 4.12mg	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	6.8% 47.6mg	135% 945mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	119% 4050mg	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	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	64.6% 7.1mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.2% 7.56g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 7 times more Vitamin A and more Vitamin C than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 11.1 times more Vitamin B1, 49.5 times more Vitamin B2, 5.5 times more Vitamin B3, 13.6 times more Vitamin B5, 4.4 times more Vitamin B6, 15.1 times more Vitamin B9, 3.7 times more Vitamin E and 9 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Roasted Full-fat Soy Flour have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Roasted Soy Flour:

• Raw Ripe Red Tomatoes have 24.8 times more Water than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 18.8 times more Calcium, 37.6 times more Copper, 21.6 times more Iron, 33.5 times more Magnesium, 18.2 times more Manganese, 19.8 times more Phosphorus, 8.6 times more Potassium, more Selenium and 21.1 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Roasted Full-fat Soy Flour contains 24.4 times more Energy, 109.3 times more Fat, 112.9 times more Saturated Fat, 486 times more Omega 3, 136 times more Omega 6, 7.8 times more Carbohydrate, 2.9 times more Sugars, 8.1 times more Fiber and 43.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Roasted Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.