Comparing Nutrients in 500 calories Tomato Powder VS Hard Red Spring Wheat

Weight per 500 calories

• Tomato Powder: 166g
• Hard Red Spring Wheat: 152g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 500 calories - Tomato Powder or Hard Red Spring Wheat?

Macros Ratio

	Protein	Fat	Carbs
Tomato Powder	15%	1%	84%
Hard Red Spring Wheat	18%	5%	77%

Macro Nutrients

	Tomato Powder	Hard Red Spring Wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	0.72% 0.012g	3.4% 0.055g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	6.5% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 124g	79.5% 103g	130g per day for Men 19-50 years
Sugars	100% 72.7g	0.86% 0.62g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	72% 27.3g	48.8% 18.5g	38g per day for Men 19-50 years
Protein	38% 21.4g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Powder	Hard Red Spring Wheat	Recommended Dietary Allowance
Vitamin A	159% 1427μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	126% 1.5mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.26mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15mg	54.2% 8.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	125% 6.23mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.2% 0.76mg	39.3% 0.51mg	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	49.7% 199μg	16.3% 65.3μg	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	215% 193mg	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	135% 20.3mg	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.3% 80.8μg	2.4% 2.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Powder	Hard Red Spring Wheat	Recommended Dietary Allowance
Calcium	27.5% 275mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	228% 2.05mg	69.2% 0.62mg	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	94% 7.55mg	68.4% 5.47mg	8mg per day for Men 19-50 years
Magnesium	70% 295mg	45% 188mg	420mg per day for Men 19-50 years
Manganese	140% 3.23mg	268% 6.16mg	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	69.8% 488mg	72% 505mg	700mg per day for Men 19-50 years
Potassium	94% 3190mg	15% 517mg	3400mg per day for Men 19-50 years
Selenium	16% 8.77μg	195% 107μg	55μg per day for Men 19-50 years
Sodium	14.8% 222mg	0.2% 3.04mg	1500mg per day for Men 19-50 years
Zinc	25.7% 2.83mg	38.4% 4.22mg	11mg per day for Men 19-50 years
Water	0.14% 5.07g	0.52% 19.4g	3700g per day for Men 19-50 years

Tomato Powder VS Hard Red Spring Wheat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomato Powder or Hard Red Spring Wheat?

Lets compare vitamin content per 500 calories of Tomato Powder vs Hard Red Spring Wheat:

• 500 calories of Tomato Powder have more Vitamin A, 2 times more Vitamin B1, 7.5 times more Vitamin B2, 1.7 times more Vitamin B3, 4.4 times more Vitamin B5, 1.5 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin C, 13.2 times more Vitamin E and 28 times more Vitamin K than Hard Red Spring Wheat.
• 500 calories of Hard Red Spring Wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Tomato Powder as well as Hard Red Spring Wheat have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomato Powder vs Hard Red Spring Wheat:

• 500 calories of Tomato Powder have 7.2 times more Calcium, 3.3 times more Copper, 1.4 times more Iron, 1.6 times more Magnesium, 6.2 times more Potassium and 73 times more Sodium than Hard Red Spring Wheat.
• While 500 kcal of Hard Red Spring Wheat contain 1.9 times more Manganese, 12.2 times more Selenium and 1.5 times more Zinc than Tomato Powder.
• Both Tomato Powder and Hard Red Spring Wheat contain similar levels of Phosphorus per 500 calories.
• 500 calories of Hard Red Spring Wheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Powder have 116.6 times more Sugars and 1.5 times more Fiber than Hard Red Spring Wheat.
• Both Tomato Powder and Hard Red Spring Wheat offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Tomato Powder as well as Hard Red Spring Wheat provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.