Comparing Nutrients in 1 kilogram Raw Kamut VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Raw Kamut	16%	5%	79%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Raw Kamut	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	116% 3370kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.3g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	6.13% 1.96g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	33.7% 5.73g	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	543% 706g	31% 40g	130g per day for Men 19-50 years
Sugars	108% 78.4g	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	1.5% 1.1g	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	% 6.2g	% 12g	g per day for Men 19-50 years
Sucrose	% 5.5g	% 0g	g per day for Men 19-50 years
Fiber	292% 111g	18.4% 7g	38g per day for Men 19-50 years
Protein	260% 145g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Raw Kamut	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	472% 5.66mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.84mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	398% 63.8mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	190% 9.5mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	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	NA	32.5% 130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40.7% 6.1mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Kamut	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	22% 220mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	562% 5.06mg	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	471% 37.7mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	1189% 27.4mg	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	520% 3640mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	1482% 815μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	335% 36.8mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	3% 111g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Raw Kamut vs Cooked Ripe Red Tomatoes:

• Uncooked Khorasan Wheat has 15.7 times more Vitamin B1, 8.4 times more Vitamin B2, 12 times more Vitamin B3, 7.4 times more Vitamin B5 and 3.3 times more Vitamin B6 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 24 times more Vitamin A, more Vitamin C and 1.6 times more Vitamin K than Uncooked Khorasan Wheat .
• Both Uncooked Khorasan Wheat and Cooked Ripe Red Tomatoes have similar amounts of Vitamin E per 1 kg.

Comparing minerals per 1 kilogram for Raw Kamut vs Cooked Ripe Red Tomatoes:

• Uncooked Khorasan Wheat has 2 times more Calcium, 6.7 times more Copper, 5.5 times more Iron, 14.4 times more Magnesium, 26 times more Manganese, 13 times more Phosphorus, 1.8 times more Potassium, 163 times more Selenium and 26.3 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 8.5 times more Water than Uncooked Khorasan Wheat .

Comparison of macro-nutrients per 1 kilogram:

• Uncooked Khorasan Wheat has 18.7 times more Energy, 19.4 times more Fat, 24 times more Omega 3, 13.6 times more Omega 6, 17.6 times more Carbohydrate, 3.1 times more Sugars, 15.9 times more Fiber and 15.3 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 11.9 times more Fructose than Uncooked Khorasan Wheat .
• Both Uncooked Khorasan Wheat as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.