Comparing Nutrients in 1 pound Tomatoes VS Raw Pearled Barley

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Raw Pearled Barley	11%	3%	86%

Macro Nutrients

	Tomatoes	Raw Pearled Barley	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	55% 1597kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	5.42% 5.26g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	13.5% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	271% 353g	130g per day for Men 19-50 years
Sugars	16.5% 12g	5% 3.63g	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	8.57% 6.2g	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	186% 70.8g	38g per day for Men 19-50 years
Protein	7.13% 4g	80.3% 45g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Raw Pearled Barley	Recommended Dietary Allowance
Vitamin A	21% 191μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	26% 104μg	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	69% 62mg	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	16.3% 2.45mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Raw Pearled Barley	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	212% 1.9mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	85.3% 358mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	261% 6mg	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	15.6% 109mg	143% 1002mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	311% 171μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	88% 9.66mg	11mg per day for Men 19-50 years
Water	11.6% 429g	1.24% 45.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Raw Pearled Barley:

• Raw Ripe Red Tomatoes have 42 times more Vitamin A, more Vitamin C, 27 times more Vitamin E and 3.6 times more Vitamin K than Raw Pearled Barley.
• While Raw Pearled Barley contains 5.2 times more Vitamin B1, 6 times more Vitamin B2, 7.8 times more Vitamin B3, 3.2 times more Vitamin B5, 3.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Pearled Barley have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Raw Pearled Barley:

• Raw Ripe Red Tomatoes have 9.4 times more Water than Raw Pearled Barley.
• While Raw Pearled Barley contains 2.9 times more Calcium, 7.1 times more Copper, 9.3 times more Iron, 7.2 times more Magnesium, 11.6 times more Manganese, 9.2 times more Phosphorus, more Selenium and 12.5 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Pearled Barley have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 3.3 times more Sugars than Raw Pearled Barley.
• While Raw Pearled Barley contains 19.6 times more Energy, 5.8 times more Fat, 18.3 times more Omega 3, 6.3 times more Omega 6, 20 times more Carbohydrate, 13 times more Fiber and 11.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Pearled Barley have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.