Comparing Nutrients in 1 pound Cooked Spelt VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Spelt	16%	6%	78%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cooked Spelt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	20% 576kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.86g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	NA	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	NA	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	NA	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	14% 18g	130g per day for Men 19-50 years
Sugars	NA	15.6% 11.3g	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	8.2% 5.94g	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	% 5.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	44.5% 25g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Spelt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	27.6% 0.36mg	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	14.7% 59μg	14.7% 59μg	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	115% 103mg	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	7.86% 1.18mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Spelt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	37.8% 0.34mg	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	95% 7.57mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	215% 4.95mg	20.7% 0.48mg	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	97% 680mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	19% 649mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	51.5% 5.67mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	8.16% 302g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Spelt vs Cooked Ripe Red Tomatoes:

• Cooked Spelt has 2.9 times more Vitamin B1, 1.4 times more Vitamin B2 and 4.8 times more Vitamin B3 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, more Vitamin C and 2.2 times more Vitamin E than Cooked Spelt.
• Both Cooked Spelt and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B6 and Vitamin B9 per 1 lb.
• Both Cooked Spelt as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Cooked Spelt vs Cooked Ripe Red Tomatoes:

• Cooked Spelt has 2.9 times more Copper, 2.5 times more Iron, 5.4 times more Magnesium, 10.4 times more Manganese, 5.4 times more Phosphorus, 8 times more Selenium and 8.9 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.5 times more Potassium and 1.4 times more Water than Cooked Spelt.
• Both Cooked Spelt and Cooked Ripe Red Tomatoes have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Spelt has 7.1 times more Energy, 6.6 times more Carbohydrate, 5.6 times more Fiber and 5.8 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Spelt as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.