Comparing Nutrients in 1 pound Raw Spelt VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Raw Spelt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	53% 1533kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	11.4% 11g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	5.75% 1.84g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	32% 5.4g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	245% 318g	12% 15.7g	130g per day for Men 19-50 years
Sugars	42.7% 31g	16% 11.6g	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	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	% 3.8g	% 5.62g	g per day for Men 19-50 years
Sucrose	% 2.68g	% 0g	g per day for Men 19-50 years
Fiber	128% 48.5g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	118% 66g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	194% 31mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.85mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	157% 47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	51% 204μg	9.07% 36.3μg	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	63.5% 57mg	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	24% 3.6mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	12.2% 122mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	258% 2.3mg	26.2% 0.24mg	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	252% 20mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	588% 13.5mg	13.4% 0.31mg	2.3mg per day for Men 19-50 years
Molybdenum	926% 417μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	260% 1819mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	51.8% 1760mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	1.35% 50g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Tomatoes in Juice with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Raw Spelt versus 1 lb of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Raw Spelt vs Tomatoes in Juice with Salt:

• 1 pound of Raw Spelt has 2.1 times more Vitamin B2, 9.6 times more Vitamin B3, 9.1 times more Vitamin B5, 2.1 times more Vitamin B6, 5.6 times more Vitamin B9, 1.3 times more Vitamin E and 1.4 times more Vitamin K than Tomatoes in Juice with Salt.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains more Vitamin A, 1.6 times more Vitamin B1 and more Vitamin C than Uncooked Spelt.
• 1 pound of Raw Spelt have insufficient amounts of Vitamin A and Vitamin C
• Both Uncooked Spelt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Raw Spelt vs Tomatoes in Juice with Salt:

• 1 pound of Raw Spelt has 9.8 times more Copper, 7.8 times more Iron, 13.6 times more Magnesium, 43.9 times more Manganese, 23.6 times more Phosphorus, 2 times more Potassium, 16.7 times more Selenium and 27.3 times more Zinc than Tomatoes in Juice with Salt.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 14.4 times more Sodium and 8.6 times more Water than Uncooked Spelt.
• Both Raw Spelt and Tomatoes in Juice with Salt contain similar levels of Calcium per one pound.
• 1 pound of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Spelt has 21.1 times more Energy, 9.7 times more Fat, 16.3 times more Omega 3, 12.3 times more Omega 6, 20.2 times more Carbohydrate, 2.7 times more Sugars, 5.6 times more Fiber and 18.4 times more Protein than Tomatoes in Juice with Salt.
• 1 pound of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein