Comparing Nutrients in 14 ounces Tomatoes VS Dark Rye Flour

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Dark Rye Flour	18%	6%	76%

Macro Nutrients

	Tomatoes	Dark Rye Flour	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	44.5% 1290kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	3.34% 1.07g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	36.5% 0.58g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	21% 3.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	210% 272g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	12.6% 9.17g	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	7.5% 5.44g	1.26% 0.91g	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	% 4.96g	% 0.87g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.14g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	249% 94g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	113% 63g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Dark Rye Flour	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	105% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	76.6% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	32.7% 131μg	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	60.4% 54.4mg	0% 0mg	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	14.3% 2.14mg	72.2% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	19.5% 23.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Dark Rye Flour	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	247% 2.22mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	247% 19.7mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	1046% 24mg	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	13.6% 95mg	283% 1980mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	83.7% 2846mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	130% 71.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	182% 20mg	11mg per day for Men 19-50 years
Water	10% 375g	1.15% 42.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Dark Rye Flour:

• Raw Ripe Red Tomatoes have 42 times more Vitamin A, more Vitamin C and 1.3 times more Vitamin K than Dark Rye Flour.
• While Dark Rye Flour contains 8.5 times more Vitamin B1, 13.2 times more Vitamin B2, 7.2 times more Vitamin B3, 16.4 times more Vitamin B5, 5.5 times more Vitamin B6, 2.2 times more Vitamin B9 and 5.1 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dark Rye Flour have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Dark Rye Flour:

• Raw Ripe Red Tomatoes have 8.8 times more Water than Dark Rye Flour.
• While Dark Rye Flour contains 3.7 times more Calcium, 9.5 times more Copper, 18.4 times more Iron, 14.5 times more Magnesium, 53.2 times more Manganese, 20.8 times more Phosphorus, 3 times more Potassium, more Selenium and 29.6 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 6 times more Fructose than Dark Rye Flour.
• While Dark Rye Flour contains 18.1 times more Energy, 11.1 times more Fat, 49 times more Omega 3, 11.2 times more Omega 6, 17.6 times more Carbohydrate, 19.8 times more Fiber and 18.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Dark Rye Flour have similar amounts of Sugars per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Dark Rye Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.