Comparing Nutrients in 300 calories Boiled SoybeansVS Cooked Ripe Red Tomatoes

Weight per 300 calories

Boiled Soybeans

174g

Cooked Ripe Red Tomatoes

1667g

Boiled Soybeans have 9.6 times more energy per 100g than Cooked Ripe Red Tomatoes. It has above average energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Boiled Soybeans or Cooked Ripe Red Tomatoes?

Macros Ratio

Protein Fat Carbs

Boiled Soybeans

39%

43%

18%

Cooked Ripe Red Tomatoes

18%

77%

300 kcal ▼

Macro Nutrients

Boiled Soybeansvs 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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16%15.6g

Fat

1.9%1.83g

15.6 gvs1.83 g

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

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7.07%2.26g

Saturated Fat

0.78%0.25g

2.26 gvs0.25 g

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

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65%1.04g

Omega 3

2.1%0.033g

1.04 gvs0.033 g

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

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46%7.8g

Omega 6

4.1%0.7g

7.8 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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11.2%14.6g

Carbohydrate

51.4%67g

14.6 gvs67 g

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

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7.2%5.23g

Sugars

57.2%41.5g

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

5.23 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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27.5%10.5g

Fiber

30.7%11.7g

10.5 gvs11.7 g

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

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56.7%31.8g

Protein

28.3%16g

31.8 gvs16 g

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

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Vitamins

Boiled Soybeansvs Cooked Ripe Red Tomatoes

0%0μg

Vitamin A

44.4%400μg

RAE, retinol activity equivalents

0 μgvs400 μg

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

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22.5%0.27mg

Vitamin B1

50%0.6mg

Thiamine

0.27 mgvs0.6 mg

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

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38.2%0.5mg

Vitamin B2

28.2%0.37mg

Riboflavin

0.5 mgvs0.37 mg

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

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4.35%0.7mg

Vitamin B3

55.4%8.87mg

Niacin, nicotinic acid, niacinamide

0.7 mgvs8.87 mg

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

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6.24%0.31mg

Vitamin B5

43%2.15mg

Pantothenic acid

0.31 mgvs2.15 mg

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

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31.4%0.41mg

Vitamin B6

101%1.3mg

Pyridoxine

0.41 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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23.5%94μg

Vitamin B9

54%217μg

Folates and Folic Acid

94 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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3.3%2.97mg

Vitamin C

422%380mg

Ascorbic acid

2.97 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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4.07%0.61mg

Vitamin E

62.2%9.33mg

Tocopherols and Tocotrienols

0.61 mgvs9.33 mg

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

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28%33.5μg

Vitamin K

39%46.7μg

Phytomenadione or phylloquinone

33.5 μgvs46.7 μg

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

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Minerals

Boiled Soybeansvs Cooked Ripe Red Tomatoes

17.8%178mg

Calcium

18.3%183mg

178 mgvs183 mg

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

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79%0.71mg

Copper

139%1.25mg

0.71 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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112%8.97mg

Iron

142%11.3mg

8.97 mgvs11.3 mg

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

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35.7%150mg

Magnesium

35.7%150mg

150 mgvs150 mg

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

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62.5%1.44mg

Manganese

76%1.75mg

1.44 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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61%427mg

Phosphorus

66.7%467mg

427 mgvs467 mg

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

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26.4%898mg

Potassium

107%3633mg

898 mgvs3633 mg

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

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23%12.7μg

Selenium

15%8.33μg

12.7 μgvs8.33 μg

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

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0.12%1.74mg

Sodium

12.2%183mg

1.74 mgvs183 mg

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

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18.2%2mg

Zinc

21.2%2.33mg

2 mgvs2.33 mg

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

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2.95%109g

Water

42.5%1572g

109 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 Boiled Soybeans vs Cooked Ripe Red Tomatoes:

Boiled Soybeans no Salt have 1.4 times more Vitamin B2 than Cooked Ripe Red Tomatoes.
While Cooked Ripe Red Tomatoes contain more Vitamin A, 2.2 times more Vitamin B1, 12.7 times more Vitamin B3, 6.9 times more Vitamin B5, 3.2 times more Vitamin B6, 2.3 times more Vitamin B9, 128.2 times more Vitamin C, 15.3 times more Vitamin E and 1.4 times more Vitamin K than Boiled Soybeans no Salt.
Both Boiled Soybeans no Salt 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 Boiled Soybeans vs Cooked Ripe Red Tomatoes:

Boiled Soybeans no Salt have 1.5 times more Selenium than Cooked Ripe Red Tomatoes.
While Cooked Ripe Red Tomatoes contain 1.8 times more Copper, 1.3 times more Iron, 4 times more Potassium, 105.1 times more Sodium and 14.4 times more Water than Boiled Soybeans no Salt.
Both Boiled Soybeans no Salt and Cooked Ripe Red Tomatoes have similar amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled Soybeans no Salt have 8.5 times more Fat, 9 times more Saturated Fat, 31.3 times more Omega 3, 11.1 times more Omega 6 and 2 times more Protein than Cooked Ripe Red Tomatoes.
While Cooked Ripe Red Tomatoes contain 4.6 times more Carbohydrate and 7.9 times more Sugars than Boiled Soybeans no Salt.
Both Boiled Soybeans no Salt and Cooked Ripe Red Tomatoes have similar amounts of Energy and Fiber per 300 kcal.
Both Boiled Soybeans no Salt as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled SoybeansVS Roasted Soybeans with SaltCooked Ripe Red TomatoesVS Roasted Soybeans with SaltBoiled SoybeansVS Tomatoes in Juice with SaltCooked Ripe Red TomatoesVS Tomatoes in Juice with Salt

Compare Foods

Comparing Nutrients in 300 calories Boiled SoybeansVS Cooked Ripe Red Tomatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Soybeans or Cooked Ripe Red Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: