Comparing Nutrients in 14 ounces Tomatoes VS Hard Red Winter Wheat

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Hard Red Winter Wheat	14%	4%	82%

Macro Nutrients

	Tomatoes	Hard Red Winter Wheat	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	44.8% 1298kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	6.3% 6.1g	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	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	14% 2.4g	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	217% 283g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	2.24% 1.63g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	127% 48.4g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	89.4% 50g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Hard Red Winter Wheat	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	127% 1.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	136% 21.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	75.7% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	92% 1.2mg	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	37.7% 151μg	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	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Hard Red Winter Wheat	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	191% 1.72mg	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	158% 12.7mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	688% 16mg	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	163% 1143mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	42.4% 1441mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	510% 281μg	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	96% 10.5mg	11mg per day for Men 19-50 years
Water	10% 375g	1.4% 52g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Hard Red Winter Wheat:

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin C and 4.2 times more Vitamin K than Hard Red Winter Wheat.
• While Hard Red Winter Wheat contains 10.4 times more Vitamin B1, 6.1 times more Vitamin B2, 9.2 times more Vitamin B3, 10.7 times more Vitamin B5, 3.8 times more Vitamin B6, 2.5 times more Vitamin B9 and 1.9 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Hard Red Winter Wheat have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Hard Red Winter Wheat:

• Raw Ripe Red Tomatoes have 7.2 times more Water than Hard Red Winter Wheat.
• While Hard Red Winter Wheat contains 2.9 times more Calcium, 7.4 times more Copper, 11.8 times more Iron, 11.5 times more Magnesium, 35 times more Manganese, 12 times more Phosphorus, 1.5 times more Potassium, more Selenium and 15.6 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 6.4 times more Sugars than Hard Red Winter Wheat.
• While Hard Red Winter Wheat contains 18.2 times more Energy, 7.7 times more Fat, 9 times more Omega 3, 7.5 times more Omega 6, 18.3 times more Carbohydrate, 10.2 times more Fiber and 14.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Hard Red Winter Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.