Comparing Nutrients in 14 ounces Raw Kamut VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Raw Kamut	16%	5%	79%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Raw Kamut	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	46% 1338kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	8.7% 8.45g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.27g	2.26% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	215% 280g	10.6% 13.8g	130g per day for Men 19-50 years
Sugars	43% 31g	14% 10g	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	0.6% 0.44g	7.17% 5.2g	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	% 2.46g	% 4.92g	g per day for Men 19-50 years
Sucrose	% 2.2g	% 0g	g per day for Men 19-50 years
Fiber	116% 44g	20% 7.54g	38g per day for Men 19-50 years
Protein	103% 57.7g	5.6% 3.14g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	187% 2.25mg	190% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	158% 25.3mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.3% 3.77mg	9.3% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79% 1.03mg	34% 0.44mg	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	NA	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	55.6% 50mg	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	16% 2.42mg	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Kamut	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	223% 2mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.51% 20.2μg	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	187% 15mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	472% 11mg	11.7% 0.27mg	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	206% 1445mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	47% 1599mg	22.3% 758mg	3400mg per day for Men 19-50 years
Selenium	588% 323μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	133% 14.6mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	1.2% 44g	10% 376g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Kamut VS Tomatoes in Juice with Salt per 14 oz

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

Lets compare vitamin content per 14 ounces of Raw Kamut vs Tomatoes in Juice with Salt:

• 14 ounces of Raw Kamut have 3.3 times more Vitamin B2, 9 times more Vitamin B3, 8.1 times more Vitamin B5 and 2.3 times more Vitamin B6 than Tomatoes in Juice with Salt.
• While 14 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 20 times more Vitamin A, more Vitamin C and 1.4 times more Vitamin K than Uncooked Khorasan Wheat .
• Both Raw Kamut and Tomatoes in Juice with Salt provide similar amounts of Vitamin B1 and Vitamin E per 14 ounces.
• 14 ounces of Raw Kamut have insufficient amounts of Vitamin A, Vitamin C and Vitamin K

Comparing minerals per 14 ounces for Raw Kamut vs Tomatoes in Juice with Salt:

• 14 ounces of Raw Kamut have 9.7 times more Copper, 6.6 times more Iron, 13 times more Magnesium, 40.2 times more Manganese, 21.4 times more Phosphorus, 2.1 times more Potassium, 116.4 times more Selenium and 30.7 times more Zinc than Tomatoes in Juice with Salt.
• While 14 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.5 times more Calcium, 23 times more Sodium and 8.6 times more Water than Uncooked Khorasan Wheat .
• 14 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Raw Kamut have 21.1 times more Energy, 8.5 times more Fat, 12 times more Omega 3, 5.9 times more Omega 6, 20.3 times more Carbohydrate, 3.1 times more Sugars, 5.8 times more Fiber and 18.4 times more Protein than Tomatoes in Juice with Salt.
• 14 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein