Comparing Nutrients in 1 pound Tomatoes VS Wheat Germ

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Wheat Germ	24%	23%	53%

Macro Nutrients

	Tomatoes	Wheat Germ	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	56.3% 1633kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	45.5% 44g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	23.6% 7.55g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	205% 3.28g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	141% 24g	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	181% 235g	130g per day for Men 19-50 years
Sugars	16.5% 12g	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	8.57% 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	158% 60g	38g per day for Men 19-50 years
Protein	7.13% 4g	188% 105g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Wheat Germ	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	711% 8.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	205% 10.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	454% 5.9mg	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	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Wheat Germ	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	401% 3.6mg	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	355% 28.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	258% 1084mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	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	15.6% 109mg	546% 3819mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	119% 4046mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	653% 359μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	507% 55.7mg	11mg per day for Men 19-50 years
Water	11.6% 429g	1.36% 50.4g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have more Vitamin A and more Vitamin C than Crude Wheat Germ.
• While Crude Wheat Germ contains 50.9 times more Vitamin B1, 26.3 times more Vitamin B2, 11.5 times more Vitamin B3, 25.4 times more Vitamin B5, 16.3 times more Vitamin B6 and 18.7 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw 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 Tomatoes vs Wheat Germ:

• Raw Ripe Red Tomatoes have 8.5 times more Water than Crude Wheat Germ.
• While Crude Wheat Germ contains 3.9 times more Calcium, 13.5 times more Copper, 23.2 times more Iron, 21.7 times more Magnesium, 116.7 times more Manganese, 35.1 times more Phosphorus, 3.8 times more Potassium, more Selenium and 72.3 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Crude Wheat Germ contains 20 times more Energy, 48.6 times more Fat, 59.5 times more Saturated Fat, 241 times more Omega 3, 66.1 times more Omega 6, 13.3 times more Carbohydrate, 11 times more Fiber and 26.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Crude Wheat Germ have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.