Comparing Nutrients in 7 ounces Tomatoes VS Roasted Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Tomatoes	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	32% 931kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	52% 50.4g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	22.8% 7.3g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	210% 3.36g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	148% 25g	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% 60g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	11.5% 8.33g	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	92% 35g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	137% 76.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	31.8% 0.41mg	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	105% 419μg	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	4.85% 4.37mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	83.3% 100μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	2% 20mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	183% 1.64mg	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	97% 7.74mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	68.5% 288mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	186% 4.3mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	85.8% 2917mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	69% 38μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	21.6% 323mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	56.6% 6.23mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.1% 3.87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Roasted Soybeans with Salt:

• Raw Ripe Red Tomatoes have 4.2 times more Vitamin A and 6.2 times more Vitamin C than Roasted Soybeans with Salt.
• While Roasted Soybeans with Salt contain 2.7 times more Vitamin B1, 7.6 times more Vitamin B2, 2.4 times more Vitamin B3, 5.1 times more Vitamin B5, 2.6 times more Vitamin B6, 14.1 times more Vitamin B9, 1.7 times more Vitamin E and 6.4 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Roasted Soybeans with Salt:

• Raw Ripe Red Tomatoes have 48.5 times more Water than Roasted Soybeans with Salt.
• While Roasted Soybeans with Salt contain 13.8 times more Calcium, 14 times more Copper, 14.4 times more Iron, 13.2 times more Magnesium, 18.9 times more Manganese, 15.1 times more Phosphorus, 6.2 times more Potassium, more Selenium, 32.6 times more Sodium and 18.5 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Roasted Soybeans with Salt contain 26.1 times more Energy, 127 times more Fat, 131.2 times more Saturated Fat, 564.7 times more Omega 3, 158.1 times more Omega 6, 7.8 times more Carbohydrate, 1.6 times more Sugars, 14.8 times more Fiber and 43.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Roasted Soybeans with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.