Comparing Nutrients in 7 ounces Tomatoes VS Low-fat Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Low-fat Soy Flour	50%	20%	30%

Macro Nutrients

	Tomatoes	Low-fat Soy Flour	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	25.5% 738kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	18.2% 17.7g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	8% 2.56g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	69% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	42.7% 7.26g	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	46.8% 60.8g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	25.5% 18.5g	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	83.6% 31.8g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	177% 99g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Low-fat Soy Flour	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	180% 2.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	61.5% 3.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	160% 2.1mg	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	143% 574μg	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	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	6.45% 7.74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Low-fat Soy Flour	Recommended Dietary Allowance
Calcium	2% 20mg	56.6% 566mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	353% 3.18mg	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	203% 16.3mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	135% 566mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	272% 6.25mg	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	191% 1340mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	122% 4148mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	74% 8.14mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.25% 9.15g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Low-fat Soy Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomatoes versus 7 oz of Low-fat Soy Flour to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Tomatoes have 21 times more Vitamin A, more Vitamin C and 2 times more Vitamin K than Low-fat Soy Flour.
• While 7 oz of Low-fat Soy Flour contain 29.4 times more Vitamin B1, 14.7 times more Vitamin B2, 5 times more Vitamin B3, 17.4 times more Vitamin B5, 13.1 times more Vitamin B6 and 19.3 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Tomatoes and Low-fat Soy Flour provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B5
• 7 ounces of Low-fat Soy Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Ripe Red Tomatoes as well as Low-fat Soy Flour have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomatoes vs Low-fat Soy Flour:

• 7 ounces of Tomatoes have 20.5 times more Water than Low-fat Soy Flour.
• While 7 oz of Low-fat Soy Flour contain 28.5 times more Calcium, 27.1 times more Copper, 30.4 times more Iron, 25.9 times more Magnesium, 27.6 times more Manganese, 28.1 times more Phosphorus, 8.8 times more Potassium, more Selenium and 24.1 times more Zinc than Raw Ripe Red Tomatoes.
• 7 ounces of Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Low-fat Soy Flour contain 20.7 times more Energy, 44.5 times more Fat, 46.1 times more Saturated Fat, 185 times more Omega 3, 45.8 times more Omega 6, 7.9 times more Carbohydrate, 3.5 times more Sugars, 13.3 times more Fiber and 56.6 times more Protein than Raw Ripe Red Tomatoes.
• 7 ounces of Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein