Comparing Nutrients in 1 pound Tomatoes VS Raw Spelt

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Raw Spelt	16%	6%	78%

Macro Nutrients

	Tomatoes	Raw Spelt	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	53% 1533kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	5.75% 1.84g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	32% 5.4g	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	245% 318g	130g per day for Men 19-50 years
Sugars	16.5% 12g	42.7% 31g	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	1.5% 1.1g	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	% 3.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.68g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	128% 48.5g	38g per day for Men 19-50 years
Protein	7.13% 4g	118% 66g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Raw Spelt	Recommended Dietary Allowance
Vitamin A	21% 191μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	194% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	97% 4.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	80.3% 1.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	157% 47μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	51% 204μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.3% 2.45mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Raw Spelt	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	258% 2.3mg	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	252% 20mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	588% 13.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	926% 417μg	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	260% 1819mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	51.8% 1760mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	135% 15mg	11mg per day for Men 19-50 years
Water	11.6% 429g	1.35% 50g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin C and 2.2 times more Vitamin K than Uncooked Spelt.
• While Uncooked Spelt contains 9.8 times more Vitamin B1, 5.9 times more Vitamin B2, 11.5 times more Vitamin B3, 12 times more Vitamin B5, 2.9 times more Vitamin B6, 22.2 times more Vitamin B7, 3 times more Vitamin B9 and 1.5 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Uncooked Spelt have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Raw Spelt:

• Raw Ripe Red Tomatoes have 8.6 times more Water than Uncooked Spelt.
• While Uncooked Spelt contains 2.7 times more Calcium, 8.7 times more Copper, 16.4 times more Iron, 12.4 times more Magnesium, 26.2 times more Manganese, 16.7 times more Phosphorus, 1.6 times more Potassium, more Selenium and 19.3 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 5.7 times more Fructose than Uncooked Spelt.
• While Uncooked Spelt contains 18.8 times more Energy, 12.2 times more Fat, 14.5 times more Saturated Fat, 21.7 times more Omega 3, 14.9 times more Omega 6, 18 times more Carbohydrate, 2.6 times more Sugars, 8.9 times more Fiber and 16.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Uncooked Spelt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.