Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS Cooked Kamut

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cooked Kamut	16%	5%	79%

Macro Nutrients

	Stewed Canned Tomatoes	Cooked Kamut	Recommended Dietary Allowance
Energy	8.97% 260kcal	45.5% 1320kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	8.56% 8.3g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.6% 62g	212% 276g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	42.3% 30.7g	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	26% 19g	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	% 16.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	113% 43g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	102% 57g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cooked Kamut	Recommended Dietary Allowance
Vitamin A	10% 90μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	54% 0.7mg	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	12.5% 50μg	27.5% 110μg	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	87.8% 79mg	NA	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	55.3% 8.3mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cooked Kamut	Recommended Dietary Allowance
Calcium	34% 340mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	230% 2.07mg	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	166% 13.3mg	220% 17.6mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	448% 10.3mg	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	28.6% 200mg	210% 1470mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	48.2% 1640mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	580% 319μg	55μg per day for Men 19-50 years
Sodium	147% 2210mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	24.7% 915g	17.6% 652g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cooked Kamut per 1 kg

Compare the macro and micronutrient content in 1 kg of Stewed Canned Tomatoes versus 1 kg of Cooked Kamut to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Stewed Canned Tomatoes vs Cooked Kamut:

• 1 kilogram of Stewed Canned Tomatoes has 3.5 times more Vitamin E than Cooked Kamut.
• While 1 kg of Cooked Khorasan Wheat contains 2.1 times more Vitamin B1, 3.2 times more Vitamin B3, 4.1 times more Vitamin B6 and 2.2 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cooked Kamut provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 1 kilogram of Cooked Kamut have insufficient amounts of Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Cooked Khorasan Wheat have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Stewed Canned Tomatoes vs Cooked Kamut:

• 1 kilogram of Stewed Canned Tomatoes has 3.8 times more Calcium, 1.3 times more Potassium, 27.6 times more Sodium and 1.4 times more Water than Cooked Kamut.
• While 1 kg of Cooked Khorasan Wheat contains 1.8 times more Copper, 1.3 times more Iron, 4 times more Magnesium, 17.5 times more Manganese, 7.4 times more Phosphorus, 53.2 times more Selenium and 10.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc
• 1 kilogram of Cooked Kamut lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cooked Khorasan Wheat contains 5.1 times more Energy, 4.5 times more Carbohydrate, 4.3 times more Fiber and 6.3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cooked Kamut offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein