Comparing Nutrients in 1 pound Tomato Paste VS Soft Red Winter Wheat

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Soft Red Winter Wheat	12%	4%	84%

Macro Nutrients

	Tomato Paste	Soft Red Winter Wheat	Recommended Dietary Allowance
Energy	13% 372kcal	51.8% 1501kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	7.3% 7.08g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	16.8% 2.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.8g	259% 337g	130g per day for Men 19-50 years
Sugars	76.2% 55.2g	2.57% 1.86g	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	36.6% 26.5g	NA	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	% 26g	NA	g per day for Men 19-50 years
Sucrose	% 1.36g	NA	g per day for Men 19-50 years
Fiber	49% 18.6g	149% 56.7g	38g per day for Men 19-50 years
Protein	35% 19.6g	84% 47g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Soft Red Winter Wheat	Recommended Dietary Allowance
Vitamin A	38.3% 345μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	149% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	136% 21.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	77% 3.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	95% 1.23mg	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	13.6% 54.4μg	46.5% 186μg	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	110% 99mg	0% 0mg	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	130% 19.5mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Soft Red Winter Wheat	Recommended Dietary Allowance
Calcium	16.3% 163mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	227% 2.04mg	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	169% 13.5mg	182% 14.6mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	136% 572mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	866% 20mg	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	53.8% 376mg	319% 2236mg	700mg per day for Men 19-50 years
Potassium	135% 4599mg	53% 1801mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	NA	55μg per day for Men 19-50 years
Sodium	18% 268mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	108% 12mg	11mg per day for Men 19-50 years
Water	9% 333g	1.5% 55.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Soft Red Winter Wheat per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomato Paste versus 1 lb of Soft Red Winter Wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tomato Paste vs Soft Red Winter Wheat:

• 1 pound of Tomato Paste has more Vitamin A, 1.6 times more Vitamin B2, more Vitamin C and 4.3 times more Vitamin E than Soft Red Winter Wheat.
• While 1 lb of Soft Red Winter Wheat contains 6.6 times more Vitamin B1, 1.6 times more Vitamin B3, 6 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.4 times more Vitamin B9 than Canned Tomato Paste.
• 1 pound of Soft Red Winter Wheat have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste as well as Soft Red Winter Wheat have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomato Paste vs Soft Red Winter Wheat:

• 1 pound of Tomato Paste has 1.3 times more Calcium, 2.6 times more Potassium and 29.5 times more Sodium than Soft Red Winter Wheat.
• While 1 lb of Soft Red Winter Wheat contains 3 times more Magnesium, 14.5 times more Manganese, 5.9 times more Phosphorus and 4.2 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Soft Red Winter Wheat contain similar levels of Copper and Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Paste has 29.7 times more Sugars than Soft Red Winter Wheat.
• While 1 lb of Soft Red Winter Wheat contains 4 times more Energy, 4.1 times more Omega 6, 3.9 times more Carbohydrate, 3 times more Fiber and 2.4 times more Protein than Canned Tomato Paste.
• 1 pound of Tomato Paste provide inadequate amounts of Omega 6
• Both Canned Tomato Paste as well as Soft Red Winter Wheat provide inadequate amounts of Omega 3 in one pound.