Comparing Nutrients in 300 calories Enhanced SoymilkVS Tomatoes

Weight per 300 calories

Enhanced Soymilk

667g

Tomatoes

1667g

Enhanced Soymilk has 2.5 times more energy per 100g than Tomatoes. It has low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Enhanced Soymilk or Tomatoes?

Macros Ratio

Protein Fat Carbs

Enhanced Soymilk

27%

41%

32%

Tomatoes

17%

74%

300 kcal ▼

Macro Nutrients

Enhanced Soymilkvs 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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13.7%13.3g

Fat

3.44%3.33g

13.3 gvs3.33 g

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

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4.3%1.37g

Saturated Fat

1.46%0.47g

1.37 gvs0.47 g

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

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Omega 3

3.13%0.05g

NA gvs0.05 g

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

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Omega 6

7.84%1.33g

NA gvs1.33 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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17.7%23g

Carbohydrate

50%65g

23 gvs65 g

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

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23.3%17g

Sugars

60.5%44g

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

17 gvs44 g

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

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Fructose

31.5%23g

≤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 gvs23 g

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

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Glucose

%21g

NA gvs21 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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7%2.67g

Fiber

52.6%20g

2.67 gvs20 g

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

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35%19.6g

Protein

26%14.7g

19.6 gvs14.7 g

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

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Vitamins

Enhanced Soymilkvs Tomatoes

Vitamin A

77.8%700μg

RAE, retinol activity equivalents

NA μgvs700 μg

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

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34.4%0.41mg

Vitamin B1

51.4%0.62mg

Thiamine

0.41 mgvs0.62 mg

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

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102%1.33mg

Vitamin B2

24.4%0.32mg

Riboflavin

1.33 mgvs0.32 mg

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

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137%22mg

Vitamin B3

62%9.9mg

Niacin, nicotinic acid, niacinamide

22 mgvs9.9 mg

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

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Vitamin B5

29.7%1.5mg

Pantothenic acid

NA mgvs1.5 mg

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

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119%1.55mg

Vitamin B6

103%1.33mg

Pyridoxine

1.55 mgvs1.33 mg

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

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Vitamin B7

26%7.8μg

Biotin

NA μgvs7.8 μg

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

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53.3%213μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

213 μgvs250 μg

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

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300%7.2μg

Vitamin B12

0%0μg

Cobalamin

7.2 μgvs0 μg

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

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53.3%48mg

Vitamin C

254%228mg

Ascorbic acid

48 mgvs228 mg

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

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52.2%313IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

313 IUvs0 IU

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

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112%17mg

Vitamin E

60%9mg

Tocopherols and Tocotrienols

17 mgvs9 mg

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

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Vitamin K

110%132μg

Phytomenadione or phylloquinone

NA μgvs132 μg

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

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Minerals

Enhanced Soymilkvs Tomatoes

93%933mg

Calcium

16.7%167mg

933 mgvs167 mg

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

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91%0.82mg

Copper

109%0.98mg

0.82 mgvs0.98 mg

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

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Fluoride

0.96%38.3μg

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

NA μgvs38.3 μg

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

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41%3.27mg

Iron

56.3%4.5mg

3.27 mgvs4.5 mg

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

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Magnesium

43.7%183mg

NA mgvs183 mg

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

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Manganese

82.6%1.9mg

NA mgvs1.9 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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Phosphorus

57%400mg

NA mgvs400 mg

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

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27.6%940mg

Potassium

116%3950mg

940 mgvs3950 mg

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

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28%15.3μg

Selenium

0%0μg

15.3 μgvs0 μg

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

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22.2%333mg

Sodium

5.56%83.3mg

333 mgvs83.3 mg

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

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14.5%1.6mg

Zinc

25.8%2.83mg

1.6 mgvs2.83 mg

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

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16.4%607g

Water

42.6%1575g

607 gvs1575 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 Enhanced Soymilk vs Tomatoes:

Enhanced Soymilk has 4.2 times more Vitamin B2, 2.2 times more Vitamin B3, more Vitamin B12, more Vitamin D and 1.9 times more Vitamin E than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 1.5 times more Vitamin B1 and 4.8 times more Vitamin C than Enhanced Soymilk.
Both Enhanced Soymilk and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 and Vitamin B9 per 300 kcal.

Comparing minerals per 300 calories for Enhanced Soymilk vs Tomatoes:

Enhanced Soymilk has 5.6 times more Calcium, more Selenium and 4 times more Sodium than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 1.4 times more Iron, 4.2 times more Potassium, 1.8 times more Zinc and 2.6 times more Water than Enhanced Soymilk.
Both Enhanced Soymilk and Raw Ripe Red Tomatoes have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Enhanced Soymilk has 4 times more Fat, 2.9 times more Saturated Fat and 1.3 times more Protein than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 2.8 times more Carbohydrate, 2.6 times more Sugars and 7.5 times more Fiber than Enhanced Soymilk.
Both Enhanced Soymilk and Raw Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
Both Enhanced Soymilk as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Enhanced SoymilkVS Soymilk, original and vanilla, light, with added calcium, vitamins A and DTomatoesVS Soymilk, original and vanilla, light, with added calcium, vitamins A and DEnhanced SoymilkVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

Comparing Nutrients in 300 calories Enhanced SoymilkVS Tomatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Enhanced Soymilk or Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: