Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Whole Triticale Flour

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Whole Triticale Flour: 148g

Whole-grain Triticale Flour has 18.8 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is high in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Whole Triticale Flour?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Whole Triticale Flour	15%	5%	80%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Whole Triticale Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	2.76% 2.68g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	4.9% 0.078g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	6.45% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.7% 111g	83.2% 108g	130g per day for Men 19-50 years
Sugars	95% 69g	NA	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	50% 36.4g	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	% 32.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	51% 19.4g	57% 21.6g	38g per day for Men 19-50 years
Protein	47% 26.4g	35% 19.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Whole Triticale Flour	Recommended Dietary Allowance
Vitamin A	74% 667μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	46.6% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	26.4% 4.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	46% 0.6mg	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	90% 361μg	27.4% 109μg	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	704% 633mg	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	104% 15.6mg	8.88% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Whole Triticale Flour	Recommended Dietary Allowance
Calcium	30.6% 306mg	5.18% 51.8mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	92% 0.83mg	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	236% 19mg	48% 3.83mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	54% 226mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	269% 6.2mg	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	111% 778mg	68% 475mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	20.3% 689mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	NA	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	0.2% 2.96mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	35.8% 3.93mg	11mg per day for Men 19-50 years
Water	71% 2621g	0.4% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Whole Triticale Flour:

• Cooked Ripe Red Tomatoes have more Vitamin A, 1.8 times more Vitamin B1, 3.1 times more Vitamin B2, 3.5 times more Vitamin B3, 3.7 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin C and 11.7 times more Vitamin E than Whole-grain Triticale Flour.
• Both Cooked Ripe Red Tomatoes and Whole-grain Triticale Flour have similar amounts of Vitamin B5 per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Whole-grain Triticale Flour have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Whole Triticale Flour:

• Cooked Ripe Red Tomatoes have 5.9 times more Calcium, 2.5 times more Copper, 4.9 times more Iron, 1.6 times more Phosphorus, 8.8 times more Potassium, 103.3 times more Sodium and 177 times more Water than Whole-grain Triticale Flour.
• While Whole-grain Triticale Flour contains 2.1 times more Manganese than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Whole-grain Triticale Flour have similar amounts of Magnesium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Ripe Red Tomatoes have 1.4 times more Protein than Whole-grain Triticale Flour.
• Both Cooked Ripe Red Tomatoes and Whole-grain Triticale Flour have similar amounts of Energy, Omega 6, Carbohydrate and Fiber per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Whole-grain Triticale Flour have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.