Comparing Nutrients in 1 kilogram Hard Red Spring Wheat VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Hard Red Spring Wheat	18%	5%	77%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Hard Red Spring Wheat	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	113% 3290kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	19.8% 19g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	9.8% 3.14g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	42.8% 7.27g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	523% 680g	47.6% 62g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	48.6% 35.2g	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	NA	26% 19g	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	NA	% 16.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	321% 122g	26.3% 10g	38g per day for Men 19-50 years
Protein	275% 154g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Hard Red Spring Wheat	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	420% 5.04mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	357% 57mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	187% 9.35mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	258% 3.36mg	13% 0.17mg	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	108% 430μg	12.5% 50μg	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	87.8% 79mg	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	67.3% 10mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Red Spring Wheat	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	25% 250mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	456% 4.1mg	124% 1.12mg	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	450% 36mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	295% 1240mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	1763% 40.6mg	25.7% 0.59mg	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	474% 3320mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	1285% 707μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	253% 28mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	3.45% 128g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Hard Red Spring Wheat VS Stewed Canned Tomatoes per 1 kg

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

Lets compare vitamin content per 1 kilogram of Hard Red Spring Wheat vs Stewed Canned Tomatoes:

• 1 kilogram of Hard Red Spring Wheat has 11 times more Vitamin B1, 3.1 times more Vitamin B2, 8 times more Vitamin B3, 8.2 times more Vitamin B5, 19.8 times more Vitamin B6, 8.6 times more Vitamin B9 and 1.2 times more Vitamin E than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains more Vitamin C and 1.3 times more Vitamin K than Hard Red Spring Wheat.
• 1 kilogram of Hard Red Spring Wheat have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Hard Red Spring Wheat as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Hard Red Spring Wheat vs Stewed Canned Tomatoes:

• 1 kilogram of Hard Red Spring Wheat has 3.7 times more Copper, 2.7 times more Iron, 10.3 times more Magnesium, 68.7 times more Manganese, 16.6 times more Phosphorus, 1.6 times more Potassium, 117.8 times more Selenium and 16.4 times more Zinc than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.4 times more Calcium, 110.5 times more Sodium and 7.2 times more Water than Hard Red Spring Wheat.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hard Red Spring Wheat has 12.7 times more Energy, 12 times more Omega 3, 9.8 times more Omega 6, 11 times more Carbohydrate, 12.2 times more Fiber and 16.9 times more Protein than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 8.6 times more Sugars than Hard Red Spring Wheat.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein