Comparing Nutrients in 1 kilogram Soft White Wheat VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Soft White Wheat	12%	5%	83%
Tomatoes	17%	9%	74%

Macro Nutrients

	Soft White Wheat	Tomatoes	Recommended Dietary Allowance
Energy	117% 3400kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.68g	0.88% 0.28g	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	47% 8g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	580% 754g	30% 39g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	334% 127g	31.6% 12g	38g per day for Men 19-50 years
Protein	191% 107g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Soft White Wheat	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	342% 4.1mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	298% 47.7mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	170% 8.5mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	291% 3.78mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	103% 410μg	37.5% 150μg	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	152% 137mg	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	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft White Wheat	Tomatoes	Recommended Dietary Allowance
Calcium	34% 340mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	473% 4.26mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	671% 53.7mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	214% 900mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	1481% 34mg	49.6% 1.14mg	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	574% 4020mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	128% 4350mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	315% 34.6mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	2.8% 104g	25.5% 945g	3700g per day for Men 19-50 years

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

• Soft White Wheat has 11.1 times more Vitamin B1, 5.6 times more Vitamin B2, 8 times more Vitamin B3, 9.6 times more Vitamin B5, 4.7 times more Vitamin B6, 2.7 times more Vitamin B9 and 1.9 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, more Vitamin C and 4.2 times more Vitamin K than Soft White Wheat.
• Both Soft White Wheat as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Soft White Wheat has 3.4 times more Calcium, 7.2 times more Copper, 19.9 times more Iron, 8.2 times more Magnesium, 29.9 times more Manganese, 16.8 times more Phosphorus, 1.8 times more Potassium and 20.4 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 9.1 times more Water than Soft White Wheat.

Comparison of macro-nutrients per 1 kilogram:

• Soft White Wheat has 18.9 times more Energy, 10 times more Fat, 13.1 times more Saturated Fat, 12 times more Omega 3, 10 times more Omega 6, 19.4 times more Carbohydrate, 10.6 times more Fiber and 12.1 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 6.4 times more Sugars than Soft White Wheat.
• Both Soft White Wheat as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.