Comparing Nutrients in 500 calories Raw Spelt VS Tomatoes in Juice with Salt

Weight per 500 calories

• Raw Spelt: 148g
• Tomatoes in Juice with Salt: 3125g

Raw Spelt has 21.1 times more energy per 100g than Tomatoes in Juice with Salt. It has high energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Raw Spelt or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Raw Spelt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	8.05% 7.8g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	6% 0.096g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.76g	18% 3.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	83.4% 108g	130g per day for Men 19-50 years
Sugars	14% 10g	110% 79.7g	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	0.49% 0.36g	56.5% 41g	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	% 1.24g	% 38.8g	g per day for Men 19-50 years
Sucrose	% 0.87g	% 0g	g per day for Men 19-50 years
Fiber	41.7% 16g	156% 59.4g	38g per day for Men 19-50 years
Protein	38.5% 21.6g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	69.4% 625μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	1497% 18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.3% 10mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.7% 1.6mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	267% 3.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	51.3% 15.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16.6% 66.6μg	62.5% 250μg	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	438% 394mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.8% 1.17mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.44% 5.33μg	67.7% 81.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	4% 40mg	103% 1031mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4% 159μg	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	82% 6.57mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	48% 201mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	92% 2.13mg	2.3mg per day for Men 19-50 years
Molybdenum	302% 136μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	84.7% 593mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	176% 5969mg	3400mg per day for Men 19-50 years
Selenium	31.5% 17.3μg	39.8% 22μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	240% 3594mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	80% 2961g	3700g per day for Men 19-50 years

Raw Spelt VS Tomatoes In Juice With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Raw Spelt or Tomatoes in Juice with Salt?

Lets compare vitamin content per 500 calories of Raw Spelt vs Tomatoes in Juice with Salt:

• 500 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 33.4 times more Vitamin B1, 10.3 times more Vitamin B2, 2.2 times more Vitamin B3, 2.3 times more Vitamin B5, 10.2 times more Vitamin B6, 3.8 times more Vitamin B9, more Vitamin C, 15.8 times more Vitamin E and 15.3 times more Vitamin K than Uncooked Spelt.
• 500 calories of Raw Spelt have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Uncooked Spelt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Raw Spelt vs Tomatoes in Juice with Salt:

• 500 calories of Raw Spelt have 2.1 times more Manganese and 1.3 times more Zinc than Tomatoes in Juice with Salt.
• While 500 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 25.8 times more Calcium, 2.1 times more Copper, 2.7 times more Iron, 1.6 times more Magnesium, 10.4 times more Potassium, 1.3 times more Selenium, 303.7 times more Sodium and 181.6 times more Water than Uncooked Spelt.
• Both Raw Spelt and Tomatoes in Juice with Salt contain similar levels of Phosphorus per 500 calories.
• 500 calories of Raw Spelt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.7 times more Omega 6, 7.9 times more Sugars, 115.3 times more Fructose and 3.8 times more Fiber than Uncooked Spelt.
• Both Raw Spelt and Tomatoes in Juice with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Uncooked Spelt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Omega 3 in 500 calories.