Comparing Nutrients in 14 ounces Tomatoes VS Raw Spelt

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Raw Spelt	16%	6%	78%

Macro Nutrients

	Tomatoes	Raw Spelt	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	46.3% 1341kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	9.94% 9.64g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	5.04% 1.6g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	28% 4.73g	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	214% 279g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	37.3% 27g	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	1.3% 0.95g	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	% 3.33g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.34g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	112% 42.5g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	103% 58g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Raw Spelt	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	120% 1.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	34.5% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	170% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	85% 4.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	70.2% 0.91mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	138% 41.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	44.7% 179μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.3% 2.14mg	21% 3.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	12% 14.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Raw Spelt	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	225% 2.03mg	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	220% 17.6mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	515% 12mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	811% 365μg	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	227% 1592mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	45.3% 1540mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	84.4% 46.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	118% 13mg	11mg per day for Men 19-50 years
Water	10% 375g	1.2% 43.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Raw Spelt:

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin C and 2.2 times more Vitamin K than Uncooked Spelt.
• While Uncooked Spelt contains 9.8 times more Vitamin B1, 5.9 times more Vitamin B2, 11.5 times more Vitamin B3, 12 times more Vitamin B5, 2.9 times more Vitamin B6, 22.2 times more Vitamin B7, 3 times more Vitamin B9 and 1.5 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Uncooked Spelt have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Raw Spelt:

• Raw Ripe Red Tomatoes have 8.6 times more Water than Uncooked Spelt.
• While Uncooked Spelt contains 2.7 times more Calcium, 8.7 times more Copper, 16.4 times more Iron, 12.4 times more Magnesium, 26.2 times more Manganese, 16.7 times more Phosphorus, 1.6 times more Potassium, more Selenium and 19.3 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 5.7 times more Fructose than Uncooked Spelt.
• While Uncooked Spelt contains 18.8 times more Energy, 12.2 times more Fat, 14.5 times more Saturated Fat, 21.7 times more Omega 3, 14.9 times more Omega 6, 18 times more Carbohydrate, 2.6 times more Sugars, 8.9 times more Fiber and 16.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Uncooked Spelt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.