Comparing Nutrients in 100 calories Wheat Germ VS Tomatoes in Juice with Salt

Weight per 100 calories

• Wheat Germ: 28g
• Tomatoes in Juice with Salt: 625g

Wheat Germ has 22.5 times more energy per 100g than Tomatoes in Juice with Salt. It has high energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 100 calories - Wheat Germ or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Wheat Germ	24%	23%	53%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Wheat Germ	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	1.6% 1.56g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	12.6% 0.2g	1.56% 0.025g	1.6g per day for Men 19-50 years
Omega 6	8.64% 1.47g	3.57% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	NA	22% 16g	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	NA	11.3% 8.2g	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	NA	% 7.75g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.65% 3.67g	31.3% 12g	38g per day for Men 19-50 years
Protein	11.5% 6.43g	8.8% 4.94g	56g per day for Men 19-50 years

Vitamins

	Wheat Germ	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	14% 125μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.6% 0.52mg	299% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.5% 78μg	12.5% 50μg	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	0% 0mg	87.5% 78.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.5% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Germ	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	1.1% 11mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	24.6% 0.22mg	36% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	21.7% 1.74mg	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	16% 66.4mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	18.5% 0.43mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	33.4% 234mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	7.3% 248mg	35% 1194mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	7.95% 4.38μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.33mg	48% 719mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	6.8% 0.75mg	11mg per day for Men 19-50 years
Water	0.083% 3.1g	16% 592g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Wheat Germ vs Tomatoes in Juice with Salt:

• Crude Wheat Germ has 1.6 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 6.9 times more Vitamin B1, 2.5 times more Vitamin B2, 2.4 times more Vitamin B3, 1.9 times more Vitamin B6 and more Vitamin C than Crude Wheat Germ.
• Both Crude Wheat Germ and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B5 per 100 kcal.
• Both Crude Wheat Germ as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Wheat Germ vs Tomatoes in Juice with Salt:

• Crude Wheat Germ has 8.7 times more Manganese, 2.2 times more Phosphorus, 5 times more Selenium and 4.6 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 19 times more Calcium, 1.5 times more Copper, 2 times more Iron, 4.8 times more Potassium, 215.6 times more Sodium and 191.7 times more Water than Crude Wheat Germ.
• Both Crude Wheat Germ and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Crude Wheat Germ has 1.7 times more Fat, 2.2 times more Saturated Fat, 8 times more Omega 3, 2.4 times more Omega 6 and 1.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.5 times more Carbohydrate and 3.2 times more Fiber than Crude Wheat Germ.
• Both Crude Wheat Germ and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy per 100 kcal.
• Both Crude Wheat Germ as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.