Comparing Nutrients in 300 calories Tomatoes VS Soft White Wheat

Weight per 300 calories

• Tomatoes: 1667g
• Soft White Wheat: 88.2g

Soft White Wheat has 18.9 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is high in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Tomatoes or Soft White Wheat?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Soft White Wheat	12%	5%	83%

Macro Nutrients

	Tomatoes	Soft White Wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	4.15% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	51% 66.5g	130g per day for Men 19-50 years
Sugars	60.5% 44g	0.5% 0.36g	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	31.5% 23g	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	29.5% 11.2g	38g per day for Men 19-50 years
Protein	26% 14.7g	17% 9.43g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Soft White Wheat	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	7.26% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	25.7% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26% 7.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	9.04% 36μg	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	254% 228mg	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	60% 9mg	5.94% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	1.4% 1.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Soft White Wheat	Recommended Dietary Allowance
Calcium	16.7% 167mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	41.8% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	0.96% 38.3μg	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	56.3% 4.5mg	59.2% 4.74mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	131% 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	57% 400mg	50.7% 355mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	0.12% 1.76mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	27.8% 3.05mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	0.25% 9.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomatoes vs Soft White Wheat:

• Raw Ripe Red Tomatoes have more Vitamin A, 1.7 times more Vitamin B1, 3.4 times more Vitamin B2, 2.4 times more Vitamin B3, 2 times more Vitamin B5, 4 times more Vitamin B6, 6.9 times more Vitamin B9, more Vitamin C, 10.1 times more Vitamin E and 78.5 times more Vitamin K than Soft White Wheat.
• Both Raw Ripe Red Tomatoes as well as Soft White Wheat have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes vs Soft White Wheat:

• Raw Ripe Red Tomatoes have 5.6 times more Calcium, 2.6 times more Copper, 2.3 times more Magnesium, 10.3 times more Potassium, 47.2 times more Sodium and 171.3 times more Water than Soft White Wheat.
• While Soft White Wheat contains 1.6 times more Manganese than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Soft White Wheat have similar amounts of Iron, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes have 1.9 times more Fat, 1.6 times more Omega 3, 1.9 times more Omega 6, 121.2 times more Sugars, 1.8 times more Fiber and 1.6 times more Protein than Soft White Wheat.
• Both Raw Ripe Red Tomatoes and Soft White Wheat have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Soft White Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.