Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Raw Kamut

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Raw Kamut	16%	5%	79%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Raw Kamut	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	46% 1338kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	8.7% 8.45g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	13.4% 2.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	215% 280g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	43% 31g	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	7.17% 5.2g	0.6% 0.44g	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	% 4.7g	% 2.46g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.2g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	116% 44g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	103% 57.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Raw Kamut	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	187% 2.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	158% 25.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	75.3% 3.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	79% 1.03mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	101% 90mg	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	15% 2.22mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Raw Kamut	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	223% 2mg	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	33.7% 2.7mg	187% 15mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	472% 11mg	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	16% 111mg	206% 1445mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	47% 1599mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	588% 323μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	133% 14.6mg	11mg per day for Men 19-50 years
Water	10% 374g	1.2% 44g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Raw Kamut per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Ripe Red Tomatoes versus 14 oz of Raw Kamut to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Raw Kamut:

• 14 ounces of Cooked Ripe Red Tomatoes have 24 times more Vitamin A, more Vitamin C and 1.6 times more Vitamin K than Raw Kamut.
• While 14 oz of Uncooked Khorasan Wheat contain 15.7 times more Vitamin B1, 8.4 times more Vitamin B2, 12 times more Vitamin B3, 7.4 times more Vitamin B5 and 3.3 times more Vitamin B6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Kamut provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 14 ounces of Raw Kamut have insufficient amounts of Vitamin A, Vitamin C and Vitamin K

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Raw Kamut:

• 14 ounces of Cooked Ripe Red Tomatoes have 8.5 times more Water than Raw Kamut.
• While 14 oz of Uncooked Khorasan Wheat contain 2 times more Calcium, 6.7 times more Copper, 5.5 times more Iron, 14.4 times more Magnesium, 26 times more Manganese, 13 times more Phosphorus, 1.8 times more Potassium, 163 times more Selenium and 26.3 times more Zinc than Cooked Ripe Red Tomatoes.
• 14 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Uncooked Khorasan Wheat contain 18.7 times more Energy, 19.4 times more Fat, 24 times more Omega 3, 13.6 times more Omega 6, 17.6 times more Carbohydrate, 3.1 times more Sugars, 15.9 times more Fiber and 15.3 times more Protein than Cooked Ripe Red Tomatoes.
• 14 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein