Comparing Nutrients in 100 calories Cooked Ripe Red Tomatoes VS Raw Spelt

Weight per 100 calories

• Cooked Ripe Red Tomatoes: 556g
• Raw Spelt: 29.6g

Uncooked Spelt has 18.8 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is high in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Cooked Ripe Red Tomatoes or Raw Spelt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Raw Spelt	16%	6%	78%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Raw Spelt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	0.74% 0.72g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	2.08% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.3g	16% 20.8g	130g per day for Men 19-50 years
Sugars	19% 14g	2.8% 2g	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	10% 7.28g	0.098% 0.071g	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	% 6.56g	% 0.25g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.17g	g per day for Men 19-50 years
Fiber	10.2% 3.9g	8.33% 3.17g	38g per day for Men 19-50 years
Protein	9.42% 5.28g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Raw Spelt	Recommended Dietary Allowance
Vitamin A	15% 133μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	8.97% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.4% 0.12mg	2.57% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	12.7% 2.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	6.33% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.8% 0.44mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.3% 3.08μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18% 72.2μg	3.33% 13.3μg	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	141% 127mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20.7% 3.1mg	1.56% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.6μg	0.89% 1.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Raw Spelt	Recommended Dietary Allowance
Calcium	6.1% 61mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	16.8% 0.15mg	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	47.2% 3.78mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	9.6% 40.2mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	38.4% 0.88mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	60.4% 27μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22.2% 156mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	35.6% 1211mg	3.38% 115mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	6.3% 3.46μg	55μg per day for Men 19-50 years
Sodium	4.07% 61mg	0.16% 2.37mg	1500mg per day for Men 19-50 years
Zinc	7.07% 0.78mg	8.82% 0.97mg	11mg per day for Men 19-50 years
Water	14% 524g	0.088% 3.26g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Ripe Red Tomatoes vs Raw Spelt:

• Cooked Ripe Red Tomatoes have more Vitamin A, 1.9 times more Vitamin B1, 3.7 times more Vitamin B2, 1.5 times more Vitamin B3, 2.3 times more Vitamin B5, 6.4 times more Vitamin B6, 5.4 times more Vitamin B9, more Vitamin C, 13.3 times more Vitamin E and 14.6 times more Vitamin K than Uncooked Spelt.
• Both Cooked Ripe Red Tomatoes as well as Uncooked Spelt have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Cooked Ripe Red Tomatoes vs Raw Spelt:

• Cooked Ripe Red Tomatoes have 7.7 times more Calcium, 2.8 times more Copper, 2.9 times more Iron, 1.2 times more Magnesium, 1.3 times more Phosphorus, 10.6 times more Potassium, 25.8 times more Sodium and 160.8 times more Water than Uncooked Spelt.
• While Uncooked Spelt contains 1.5 times more Manganese than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Uncooked Spelt have similar amounts of Selenium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cooked Ripe Red Tomatoes have 6.9 times more Sugars, 102.5 times more Fructose, 1.2 times more Fiber and 1.2 times more Protein than Uncooked Spelt.
• While Uncooked Spelt contains 1.7 times more Omega 3 and 1.5 times more Omega 6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Uncooked Spelt have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Cooked Ripe Red Tomatoes as well as Uncooked Spelt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.