Comparing Nutrients in 14 ounces Cooked Spelt VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Spelt	16%	6%	78%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cooked Spelt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.4% 504kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	3.48% 3.37g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	NA	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	NA	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.7% 105g	19% 24.6g	130g per day for Men 19-50 years
Sugars	NA	19.3% 14g	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	10.3% 7.46g	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	% 6.47g	g per day for Men 19-50 years
Sucrose	NA	% 0.079g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	39% 22g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Spelt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.8% 10.2mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	5.2% 0.067mg	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	13% 51.6μg	4.96% 20μg	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	35% 31.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.88% 1.03mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Spelt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	49.4% 0.44mg	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	83% 6.63mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	188% 4.33mg	10% 0.23mg	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	85% 595mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	45% 4.96mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	7.14% 264g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Spelt VS Stewed Canned Tomatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Spelt versus 14 oz of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Spelt vs Stewed Canned Tomatoes:

• 14 ounces of Cooked Spelt have 2.2 times more Vitamin B1, 3.6 times more Vitamin B3, 4.7 times more Vitamin B6 and 2.6 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain more Vitamin C and 3.2 times more Vitamin E than Cooked Spelt.
• Both Cooked Spelt and Stewed Canned Tomatoes provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Cooked Spelt have insufficient amounts of Vitamin C and Vitamin E
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Cooked Spelt as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cooked Spelt vs Stewed Canned Tomatoes:

• 14 ounces of Cooked Spelt have 1.9 times more Copper, 1.3 times more Iron, 4.1 times more Magnesium, 18.5 times more Manganese, 7.5 times more Phosphorus, 6.7 times more Selenium and 7.4 times more Zinc than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 3.4 times more Calcium, 1.4 times more Potassium, 44.2 times more Sodium and 1.4 times more Water than Cooked Spelt.
• 14 ounces of Cooked Spelt lack sufficient amounts of Calcium
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Spelt have 4.9 times more Energy, 4.3 times more Carbohydrate, 3.9 times more Fiber and 6 times more Protein than Stewed Canned Tomatoes.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein