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

Macros Ratio

	Protein	Fat	Carbs
Durum Wheat	15%	6%	79%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Durum Wheat	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	53% 1538kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	11.6% 11.2g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	6.44% 2.06g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	25% 4.2g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	248% 323g	14% 18g	130g per day for Men 19-50 years
Sugars	NA	15.6% 11.3g	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	NA	8.2% 5.94g	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	NA	% 5.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	8.36% 3.18g	38g per day for Men 19-50 years
Protein	111% 62g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Durum Wheat	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	158% 1.9mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.2% 0.55mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	191% 30.6mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.24mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	27.6% 0.36mg	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	48.8% 195μg	14.7% 59μg	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	0% 0mg	115% 103mg	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	NA	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Durum Wheat	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	15.4% 154mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	37.8% 0.34mg	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	200% 16mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	156% 653mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	594% 13.7mg	20.7% 0.48mg	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	329% 2304mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	57.5% 1955mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	737% 406μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	172% 19mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	1.34% 49.6g	11.6% 428g	3700g per day for Men 19-50 years

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

• Durum Wheat has 11.6 times more Vitamin B1, 5.5 times more Vitamin B2, 12.7 times more Vitamin B3, 7.2 times more Vitamin B5, 5.3 times more Vitamin B6 and 3.3 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A and more Vitamin C than Durum Wheat.
• Both Durum Wheat as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Durum Wheat has 3.1 times more Calcium, 7.4 times more Copper, 5.2 times more Iron, 16 times more Magnesium, 28.7 times more Manganese, 18.1 times more Phosphorus, 2 times more Potassium, 178.8 times more Selenium and 29.7 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 8.6 times more Water than Durum Wheat.

Comparison of macro-nutrients per 1 pound:

• Durum Wheat has 18.8 times more Energy, 22.5 times more Fat, 30.3 times more Saturated Fat, 24 times more Omega 3, 22.1 times more Omega 6, 17.7 times more Carbohydrate and 14.4 times more Protein than Cooked Ripe Red Tomatoes.
• Both Durum Wheat as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.