Comparing Nutrients in 1 kilogram Raw Spelt VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Raw Spelt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	117% 3380kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.3g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	12.7% 4.06g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	70% 12g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	540% 702g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	94% 68.2g	35% 25.5g	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	3.3% 2.4g	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	% 8.4g	% 12.4g	g per day for Men 19-50 years
Sucrose	% 5.9g	% 0g	g per day for Men 19-50 years
Fiber	282% 107g	50% 19g	38g per day for Men 19-50 years
Protein	260% 146g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	303% 3.64mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	428% 68.4mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	214% 10.7mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	177% 2.3mg	85.4% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	347% 104μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	113% 450μg	20% 80μg	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	140% 126mg	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	52.7% 7.9mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	27% 270mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	568% 5.1mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.28% 51μg	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	555% 44.4mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	324% 1360mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	1297% 30mg	29.6% 0.68mg	2.3mg per day for Men 19-50 years
Molybdenum	2042% 919μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	573% 4010mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	114% 3880mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	298% 32.8mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	2.98% 110g	25.6% 948g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Tomatoes in Juice with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Raw Spelt versus 1 kg of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Raw Spelt vs Tomatoes in Juice with Salt:

• 1 kilogram of Raw Spelt has 2.1 times more Vitamin B2, 9.6 times more Vitamin B3, 9.1 times more Vitamin B5, 2.1 times more Vitamin B6, 5.6 times more Vitamin B9, 1.3 times more Vitamin E and 1.4 times more Vitamin K than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains more Vitamin A, 1.6 times more Vitamin B1 and more Vitamin C than Uncooked Spelt.
• 1 kilogram of Raw Spelt have insufficient amounts of Vitamin A and Vitamin C
• Both Uncooked Spelt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Raw Spelt vs Tomatoes in Juice with Salt:

• 1 kilogram of Raw Spelt has 9.8 times more Copper, 7.8 times more Iron, 13.6 times more Magnesium, 43.9 times more Manganese, 23.6 times more Phosphorus, 2 times more Potassium, 16.7 times more Selenium and 27.3 times more Zinc than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 14.4 times more Sodium and 8.6 times more Water than Uncooked Spelt.
• Both Raw Spelt and Tomatoes in Juice with Salt contain similar levels of Calcium per one kilogram.
• 1 kilogram of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Spelt has 21.1 times more Energy, 9.7 times more Fat, 16.3 times more Omega 3, 12.3 times more Omega 6, 20.2 times more Carbohydrate, 2.7 times more Sugars, 5.6 times more Fiber and 18.4 times more Protein than Tomatoes in Juice with Salt.
• 1 kilogram of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein