Comparing Nutrients in 1 kilogram Dark Rye Flour VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Dark Rye Flour	18%	6%	76%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Dark Rye Flour	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	112% 3250kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	23% 22g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	92% 1.47g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	53% 9g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	528% 686g	31% 40g	130g per day for Men 19-50 years
Sugars	32% 23g	34.3% 25g	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	3.17% 2.3g	18% 13g	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	% 2.2g	% 12g	g per day for Men 19-50 years
Sucrose	% 18g	% 0g	g per day for Men 19-50 years
Fiber	626% 238g	18.4% 7g	38g per day for Men 19-50 years
Protein	284% 159g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	263% 3.16mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	193% 2.5mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	267% 42.7mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	292% 14.6mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	341% 4.43mg	60.8% 0.79mg	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	82.5% 330μg	32.5% 130μg	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	0% 0mg	253% 228mg	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	182% 27.3mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	37% 370mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	622% 5.6mg	83.3% 0.75mg	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	621% 49.7mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	2636% 60.6mg	45.7% 1.05mg	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	713% 4990mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	211% 7170mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	327% 180μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	458% 50.4mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	2.9% 108g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dark Rye Flour vs Cooked Ripe Red Tomatoes:

• Dark Rye Flour has 8.8 times more Vitamin B1, 11.4 times more Vitamin B2, 8 times more Vitamin B3, 11.3 times more Vitamin B5, 5.6 times more Vitamin B6, 2.5 times more Vitamin B9, 4.9 times more Vitamin E and 2.1 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 24 times more Vitamin A and more Vitamin C than Dark Rye Flour.
• Both Dark Rye Flour as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Dark Rye Flour vs Cooked Ripe Red Tomatoes:

• Dark Rye Flour has 3.4 times more Calcium, 7.5 times more Copper, 7.3 times more Iron, 17.8 times more Magnesium, 57.7 times more Manganese, 17.8 times more Phosphorus, 3.3 times more Potassium, 36 times more Selenium and 36 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 8.8 times more Water than Dark Rye Flour.

Comparison of macro-nutrients per 1 kilogram:

• Dark Rye Flour has 18.1 times more Energy, 20.2 times more Fat, 73.5 times more Omega 3, 21.4 times more Omega 6, 17.1 times more Carbohydrate, 34 times more Fiber and 16.7 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 5.7 times more Fructose than Dark Rye Flour.
• Both Dark Rye Flour and Cooked Ripe Red Tomatoes have similar amounts of Sugars per 1 kg.
• Both Dark Rye Flour as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.