Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Wheat Germ

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Wheat Germ	24%	23%	53%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Wheat Germ	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	56.3% 1633kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	45.5% 44g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	23.6% 7.55g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	205% 3.28g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	141% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	181% 235g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	NA	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	8.2% 5.94g	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	% 5.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	158% 60g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	188% 105g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Wheat Germ	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	711% 8.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	205% 10.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	454% 5.9mg	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	319% 1275μg	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	115% 103mg	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	17% 2.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Wheat Germ	Recommended Dietary Allowance
Calcium	5% 50mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	401% 3.6mg	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	38.6% 3.1mg	355% 28.4mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	258% 1084mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	2623% 60.3mg	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	18% 127mg	546% 3819mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	119% 4046mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	653% 359μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	507% 55.7mg	11mg per day for Men 19-50 years
Water	11.6% 428g	1.36% 50.4g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have more Vitamin A and more Vitamin C than Crude Wheat Germ.
• While Crude Wheat Germ contains 52.3 times more Vitamin B1, 22.7 times more Vitamin B2, 12.8 times more Vitamin B3, 17.5 times more Vitamin B5, 16.5 times more Vitamin B6 and 21.6 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Crude Wheat Germ have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Cooked Ripe Red Tomatoes have 8.5 times more Water than Crude Wheat Germ.
• While Crude Wheat Germ contains 3.5 times more Calcium, 10.6 times more Copper, 9.2 times more Iron, 26.6 times more Magnesium, 126.7 times more Manganese, 30.1 times more Phosphorus, 4.1 times more Potassium, 158.4 times more Selenium and 87.8 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Crude Wheat Germ contains 20 times more Energy, 88.4 times more Fat, 111 times more Saturated Fat, 361.5 times more Omega 3, 125.9 times more Omega 6, 12.9 times more Carbohydrate, 18.9 times more Fiber and 24.4 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Crude Wheat Germ have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.