Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Soft White Wheat

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Soft White Wheat	12%	5%	83%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Soft White Wheat	Recommended Dietary Allowance
Energy	6.2% 180kcal	117% 3400kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	11.5% 3.68g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	47% 8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	580% 754g	130g per day for Men 19-50 years
Sugars	34.3% 25g	5.66% 4.1g	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	18% 13g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	334% 127g	38g per day for Men 19-50 years
Protein	17% 9.5g	191% 107g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Soft White Wheat	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	342% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	82.3% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	298% 47.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	170% 8.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	291% 3.78mg	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	32.5% 130μg	103% 410μg	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	253% 228mg	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	37.3% 5.6mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Soft White Wheat	Recommended Dietary Allowance
Calcium	11% 110mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	473% 4.26mg	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	85% 6.8mg	671% 53.7mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	214% 900mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	1481% 34mg	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	40% 280mg	574% 4020mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	128% 4350mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	315% 34.6mg	11mg per day for Men 19-50 years
Water	25.5% 943g	2.8% 104g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Soft White Wheat:

• Cooked Ripe Red Tomatoes have more Vitamin A, more Vitamin C and 1.5 times more Vitamin K than Soft White Wheat.
• While Soft White Wheat contains 11.4 times more Vitamin B1, 4.9 times more Vitamin B2, 9 times more Vitamin B3, 6.6 times more Vitamin B5, 4.8 times more Vitamin B6, 3.2 times more Vitamin B9 and 1.8 times more Vitamin E than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Soft White Wheat have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Soft White Wheat:

• Cooked Ripe Red Tomatoes have 9.1 times more Water than Soft White Wheat.
• While Soft White Wheat contains 3.1 times more Calcium, 5.7 times more Copper, 7.9 times more Iron, 10 times more Magnesium, 32.4 times more Manganese, 14.4 times more Phosphorus, 2 times more Potassium and 24.7 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Ripe Red Tomatoes have 6.1 times more Sugars than Soft White Wheat.
• While Soft White Wheat contains 18.9 times more Energy, 18.1 times more Fat, 24.5 times more Saturated Fat, 18 times more Omega 3, 19 times more Omega 6, 18.8 times more Carbohydrate, 18.1 times more Fiber and 11.3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Soft White Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.