Comparing Nutrients in 100 grams Cooked Ripe Red Tomatoes VS Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Green Soybeans	33%	39%	28%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Green Soybeans	Recommended Dietary Allowance
Energy	0.62% 18kcal	5.07% 147kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	2.46% 0.79g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	23.5% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	16.6% 2.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4g	8.5% 11g	130g per day for Men 19-50 years
Sugars	3.43% 2.5g	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	1.8% 1.3g	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	% 1.18g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	1.84% 0.7g	11% 4.2g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Green Soybeans	Recommended Dietary Allowance
Vitamin A	2.67% 24μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	36.3% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.33% 0.53mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	2.94% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.25% 13μg	41.3% 165μg	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	25.3% 23mg	32.2% 29mg	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	3.73% 0.56mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Green Soybeans	Recommended Dietary Allowance
Calcium	1.1% 11mg	19.7% 197mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	14.2% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	8.5% 0.68mg	44.4% 3.55mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	15.5% 65mg	420mg per day for Men 19-50 years
Manganese	4.57% 0.11mg	23.8% 0.55mg	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	4% 28mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	6.4% 218mg	18.2% 620mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	2.73% 1.5μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	9% 0.99mg	11mg per day for Men 19-50 years
Water	2.55% 94g	1.82% 67.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Ripe Red Tomatoes vs Green Soybeans:

• Cooked Ripe Red Tomatoes have 2.7 times more Vitamin A and 1.2 times more Vitamin B6 than Raw Green Soybeans.
• While Raw Green Soybeans contain 12.1 times more Vitamin B1, 8 times more Vitamin B2, 3.1 times more Vitamin B3, 12.7 times more Vitamin B9 and 1.3 times more Vitamin C than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Green Soybeans have similar amounts of Vitamin B5 per 100 g.
• Both Cooked Ripe Red Tomatoes as well as Raw Green Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Ripe Red Tomatoes vs Green Soybeans:

• Cooked Ripe Red Tomatoes have 1.4 times more Water than Raw Green Soybeans.
• While Raw Green Soybeans contain 17.9 times more Calcium, 1.7 times more Copper, 5.2 times more Iron, 7.2 times more Magnesium, 5.2 times more Manganese, 6.9 times more Phosphorus, 2.8 times more Potassium, 3 times more Selenium, 1.4 times more Sodium and 7.1 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 100 grams:

• Raw Green Soybeans contain 8.2 times more Energy, 61.8 times more Fat, 52.4 times more Saturated Fat, 188 times more Omega 3, 67.2 times more Omega 6, 2.8 times more Carbohydrate, 6 times more Fiber and 13.6 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Raw Green Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.