Comparing Nutrients in 100 calories Soy Flour, defattedVS Cooked Ripe Red Tomatoes

Weight per 100 calories

Soy Flour, defatted

30.6g

Cooked Ripe Red Tomatoes

556g

Soy Flour, defatted has 18.2 times more energy per 100g than Cooked Ripe Red Tomatoes. It has high energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Soy Flour, defatted or Cooked Ripe Red Tomatoes?

Macros Ratio

Protein Fat Carbs

Soy Flour, defatted

58%

39%

Cooked Ripe Red Tomatoes

18%

77%

100 kcal ▼

Macro Nutrients

Soy Flour, defattedvs Cooked Ripe Red Tomatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.38%0.37g

Fat

0.63%0.61g

0.37 gvs0.61 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.13%0.042g

Saturated Fat

0.26%0.083g

0.042 gvs0.083 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.2%0.019g

Omega 3

0.69%0.011g

0.019 gvs0.011 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.85%0.14g

Omega 6

1.37%0.23g

0.14 gvs0.23 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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7.98%10.4g

Carbohydrate

17%22.3g

10.4 gvs22.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6.93%5.02g

Sugars

19%14g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

5.02 gvs14 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

10%7.28g

≤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]

NA gvs7.28 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%6.56g

NA gvs6.56 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0g

NA gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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14%5.35g

Fiber

10.2%3.9g

5.35 gvs3.9 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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28%15.7g

Protein

9.42%5.28g

15.7 gvs5.28 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Soy Flour, defattedvs Cooked Ripe Red Tomatoes

0.068%0.61μg

Vitamin A

15%133μg

RAE, retinol activity equivalents

0.61 μgvs133 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17.8%0.21mg

Vitamin B1

16.7%0.2mg

Thiamine

0.21 mgvs0.2 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.95%0.077mg

Vitamin B2

9.4%0.12mg

Riboflavin

0.077 mgvs0.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5%0.8mg

Vitamin B3

18.5%2.96mg

Niacin, nicotinic acid, niacinamide

0.8 mgvs2.96 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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12.2%0.61mg

Vitamin B5

14.3%0.72mg

Pantothenic acid

0.61 mgvs0.72 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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13.5%0.18mg

Vitamin B6

33.8%0.44mg

Pyridoxine

0.18 mgvs0.44 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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23.3%93μg

Vitamin B9

18%72.2μg

Folates and Folic Acid

93 μgvs72.2 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

141%127mg

Ascorbic acid

0 mgvs127 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.24%0.037mg

Vitamin E

20.7%3.1mg

Tocopherols and Tocotrienols

0.037 mgvs3.1 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.04%1.25μg

Vitamin K

13%15.6μg

Phytomenadione or phylloquinone

1.25 μgvs15.6 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Soy Flour, defattedvs Cooked Ripe Red Tomatoes

7.37%73.7mg

Calcium

6.1%61mg

73.7 mgvs61 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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138%1.24mg

Copper

46.3%0.42mg

1.24 mgvs0.42 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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35.3%2.83mg

Iron

47.2%3.78mg

2.83 mgvs3.78 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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21%88.7mg

Magnesium

12%50mg

88.7 mgvs50 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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40%0.92mg

Manganese

25.4%0.58mg

0.92 mgvs0.58 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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143%64.5μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

64.5 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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29.4%206mg

Phosphorus

22.2%156mg

206 mgvs156 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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21.4%729mg

Potassium

35.6%1211mg

729 mgvs1211 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.95%0.52μg

Selenium

5.05%2.78μg

0.52 μgvs2.78 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.41%6.1mg

Sodium

4.07%61mg

6.1 mgvs61 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.84%0.75mg

Zinc

7.07%0.78mg

0.75 mgvs0.78 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.06%2.2g

Water

14%524g

2.2 gvs524 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Soy Flour, defatted vs Cooked Ripe Red Tomatoes:

Soy flour, defatted has 1.3 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
While Cooked Ripe Red Tomatoes contain 218 times more Vitamin A, 1.6 times more Vitamin B2, 3.7 times more Vitamin B3, 2.5 times more Vitamin B6, more Vitamin C, 84.8 times more Vitamin E and 12.4 times more Vitamin K than Soy flour, defatted.
Both Soy flour, defatted and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin B5 per 100 kcal.
Both Soy flour, defatted as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Soy Flour, defatted vs Cooked Ripe Red Tomatoes:

Soy flour, defatted has 1.2 times more Calcium, 3 times more Copper, 1.8 times more Magnesium, 1.6 times more Manganese and 1.3 times more Phosphorus than Cooked Ripe Red Tomatoes.
While Cooked Ripe Red Tomatoes contain 1.3 times more Iron, 1.7 times more Potassium, 5.3 times more Selenium, 10 times more Sodium and 236.4 times more Water than Soy flour, defatted.
Both Soy flour, defatted and Cooked Ripe Red Tomatoes have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Soy flour, defatted has 1.7 times more Omega 3, 1.4 times more Fiber and 3 times more Protein than Cooked Ripe Red Tomatoes.
While Cooked Ripe Red Tomatoes contain 1.6 times more Omega 6, 2.1 times more Carbohydrate and 2.8 times more Sugars than Soy flour, defatted.
Both Soy flour, defatted and Cooked Ripe Red Tomatoes have similar amounts of Energy per 100 kcal.
Both Soy flour, defatted as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Soy Flour, defattedVS Low-fat Soy FlourCooked Ripe Red TomatoesVS Low-fat Soy FlourSoy Flour, defattedVS Tomatoes in Juice with SaltCooked Ripe Red TomatoesVS Tomatoes in Juice with Salt

Compare Foods

Comparing Nutrients in 100 calories Soy Flour, defattedVS Cooked Ripe Red Tomatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Soy Flour, defatted or Cooked Ripe Red Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: