Comparing Nutrients in 7 ounces Tomatoes VS Sprouted Soybeans

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Sprouted Soybeans	35%	40%	25%

Macro Nutrients

	Tomatoes	Sprouted Soybeans	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	8.35% 242kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	5.76% 1.84g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	39% 6.62g	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	14.6% 19g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	NA	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	5.74% 2.2g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Sprouted Soybeans	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	56.2% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	37% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	27% 0.35mg	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	85.3% 341μg	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	33.7% 30.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Sprouted Soybeans	Recommended Dietary Allowance
Calcium	2% 20mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	94% 0.85mg	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	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	60.6% 1.4mg	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	46.5% 325mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	5.07% 188g	3.7% 137g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Sprouted Soybeans:

• Raw Ripe Red Tomatoes have 42 times more Vitamin A than Raw Sprouted Soybeans.
• While Raw Sprouted Soybeans contain 9.2 times more Vitamin B1, 6.2 times more Vitamin B2, 1.9 times more Vitamin B3, 10.4 times more Vitamin B5, 2.2 times more Vitamin B6 and 11.5 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Sprouted Soybeans have similar amounts of Vitamin C per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Sprouted Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Sprouted Soybeans:

• Raw Ripe Red Tomatoes have 1.4 times more Water than Raw Sprouted Soybeans.
• While Raw Sprouted Soybeans contain 6.7 times more Calcium, 7.2 times more Copper, 7.8 times more Iron, 6.5 times more Magnesium, 6.2 times more Manganese, 6.8 times more Phosphorus, 2 times more Potassium, more Selenium and 6.9 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Raw Sprouted Soybeans contain 6.8 times more Energy, 33.5 times more Fat, 33.2 times more Saturated Fat, 148.3 times more Omega 3, 41.7 times more Omega 6, 2.5 times more Carbohydrate and 14.9 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Sprouted Soybeans have similar amounts of Fiber per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Sprouted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.