Comparing Nutrients in 1 pound Hard Red Spring Wheat VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Hard Red Spring Wheat	18%	5%	77%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Hard Red Spring Wheat	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	51.5% 1492kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	8.98% 8.7g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	4.45% 1.42g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	19.4% 3.3g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	237% 309g	12% 15.7g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	16% 11.6g	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	% 5.62g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	146% 55.3g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	125% 70g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Hard Red Spring Wheat	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	191% 2.3mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.24mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	38.7% 0.5mg	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	9.07% 36.3μg	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	63.5% 57mg	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	30.5% 4.6mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Red Spring Wheat	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	11.3% 113mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	204% 16.3mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	134% 562mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	800% 18.4mg	13.4% 0.31mg	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	215% 1506mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	45.4% 1542mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	583% 321μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	115% 12.6mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	1.56% 58g	11.6% 430g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Hard Red Spring Wheat vs Tomatoes in Juice with Salt:

• Hard Red Spring Wheat has 2 times more Vitamin B2, 8 times more Vitamin B3, 8 times more Vitamin B5, 3 times more Vitamin B6, 5.4 times more Vitamin B9 and 1.7 times more Vitamin E than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, more Vitamin C and 1.4 times more Vitamin K than Hard Red Spring Wheat.
• Both Hard Red Spring Wheat and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B1 per 1 lb.
• Both Hard Red Spring Wheat as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Hard Red Spring Wheat vs Tomatoes in Juice with Salt:

• Hard Red Spring Wheat has 7.9 times more Copper, 6.3 times more Iron, 12.4 times more Magnesium, 59.6 times more Manganese, 19.5 times more Phosphorus, 1.8 times more Potassium, 101 times more Selenium and 23.2 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.3 times more Calcium, 57.5 times more Sodium and 7.4 times more Water than Hard Red Spring Wheat.

Comparison of macro-nutrients per 1 pound:

• Hard Red Spring Wheat has 20.6 times more Energy, 7.7 times more Fat, 9 times more Omega 3, 7.5 times more Omega 6, 19.6 times more Carbohydrate, 6.4 times more Fiber and 19.5 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 6.2 times more Sugars than Hard Red Spring Wheat.
• Both Hard Red Spring Wheat as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.