Comparing Nutrients in 300 calories Defatted Soy MealVS Cooked Ripe Red Tomatoes

Weight per 300 calories

Defatted Soy Meal

89g

Cooked Ripe Red Tomatoes

1667g

Defatted Soy Meal has 18.7 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 300 calories - Defatted Soy Meal or Cooked Ripe Red Tomatoes?

Macros Ratio

Protein Fat Carbs

Defatted Soy Meal

54%

40%

Cooked Ripe Red Tomatoes

18%

77%

300 kcal ▼

Macro Nutrients

Defatted Soy Mealvs Cooked Ripe Red Tomatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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2.2%2.13g

Fat

1.9%1.83g

2.13 gvs1.83 g

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

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0.75%0.24g

Saturated Fat

0.78%0.25g

0.24 gvs0.25 g

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

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6.84%0.11g

Omega 3

2.1%0.033g

0.11 gvs0.033 g

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

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4.82%0.82g

Omega 6

4.1%0.7g

0.82 gvs0.7 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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24.6%32g

Carbohydrate

51.4%67g

32 gvs67 g

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

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Sugars

57.2%41.5g

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

NA gvs41.5 g

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

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Fructose

30%22g

≤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 gvs22 g

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

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Glucose

%19.7g

NA gvs19.7 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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Fiber

30.7%11.7g

NA gvs11.7 g

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

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78.2%43.8g

Protein

28.3%16g

43.8 gvs16 g

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

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Vitamins

Defatted Soy Mealvs Cooked Ripe Red Tomatoes

0.2%1.8μg

Vitamin A

44.4%400μg

RAE, retinol activity equivalents

1.8 μgvs400 μg

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

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51.3%0.62mg

Vitamin B1

50%0.6mg

Thiamine

0.62 mgvs0.6 mg

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

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17%0.22mg

Vitamin B2

28.2%0.37mg

Riboflavin

0.22 mgvs0.37 mg

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

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14.4%2.3mg

Vitamin B3

55.4%8.87mg

Niacin, nicotinic acid, niacinamide

2.3 mgvs8.87 mg

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

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35.3%1.76mg

Vitamin B5

43%2.15mg

Pantothenic acid

1.76 mgvs2.15 mg

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

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39%0.51mg

Vitamin B6

101%1.3mg

Pyridoxine

0.51 mgvs1.3 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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67.4%270μg

Vitamin B9

54%217μg

Folates and Folic Acid

270 μgvs217 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

422%380mg

Ascorbic acid

0 mgvs380 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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Vitamin E

62.2%9.33mg

Tocopherols and Tocotrienols

NA mgvs9.33 mg

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

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Vitamin K

39%46.7μg

Phytomenadione or phylloquinone

NA μgvs46.7 μg

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

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Minerals

Defatted Soy Mealvs Cooked Ripe Red Tomatoes

21.7%217mg

Calcium

18.3%183mg

217 mgvs183 mg

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

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198%1.8mg

Copper

139%1.25mg

1.8 mgvs1.25 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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152%12mg

Iron

142%11.3mg

12 mgvs11.3 mg

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

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65%272mg

Magnesium

35.7%150mg

272 mgvs150 mg

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

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147%3.4mg

Manganese

76%1.75mg

3.4 mgvs1.75 mg

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

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Molybdenum

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

NA μgvsNA μg

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

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89%624mg

Phosphorus

66.7%467mg

624 mgvs467 mg

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

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65%2217mg

Potassium

107%3633mg

2217 mgvs3633 mg

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

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5.34%2.94μg

Selenium

15%8.33μg

2.94 μgvs8.33 μg

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

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0.18%2.67mg

Sodium

12.2%183mg

2.67 mgvs183 mg

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

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41%4.5mg

Zinc

21.2%2.33mg

4.5 mgvs2.33 mg

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

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0.17%6.18g

Water

42.5%1572g

6.18 gvs1572 g

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

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Lets compare vitamin content per 300 calories of Defatted Soy Meal vs Cooked Ripe Red Tomatoes:

Raw Defatted Soy Meal has 1.2 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
While Cooked Ripe Red Tomatoes contain 224.7 times more Vitamin A, 1.6 times more Vitamin B2, 3.9 times more Vitamin B3, 2.6 times more Vitamin B6 and more Vitamin C than Raw Defatted Soy Meal.
Both Raw Defatted Soy Meal and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin B5 per 300 kcal.
Both Raw Defatted Soy Meal as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Defatted Soy Meal vs Cooked Ripe Red Tomatoes:

Raw Defatted Soy Meal has 1.4 times more Copper, 1.8 times more Magnesium, 1.9 times more Manganese, 1.3 times more Phosphorus and 1.9 times more Zinc than Cooked Ripe Red Tomatoes.
While Cooked Ripe Red Tomatoes contain 1.6 times more Potassium, 2.8 times more Selenium, 68.6 times more Sodium and 254.5 times more Water than Raw Defatted Soy Meal.
Both Raw Defatted Soy Meal and Cooked Ripe Red Tomatoes have similar amounts of Calcium and Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Defatted Soy Meal has 3.3 times more Omega 3 and 2.8 times more Protein than Cooked Ripe Red Tomatoes.
While Cooked Ripe Red Tomatoes contain 2.1 times more Carbohydrate than Raw Defatted Soy Meal.
Both Raw Defatted Soy Meal and Cooked Ripe Red Tomatoes have similar amounts of Energy and Omega 6 per 300 kcal.
Both Raw Defatted Soy Meal as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Defatted Soy MealVS SoymilkCooked Ripe Red TomatoesVS SoymilkDefatted Soy MealVS Tomatoes in Juice with SaltCooked Ripe Red TomatoesVS Tomatoes in Juice with Salt

Compare Foods

Comparing Nutrients in 300 calories Defatted Soy MealVS Cooked Ripe Red Tomatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Defatted Soy Meal or Cooked Ripe Red Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: