Comparing Nutrients in 500 calories Hard white Wheat VS Tomatoes

Weight per 500 calories

• Hard white Wheat: 146g
• Tomatoes: 2778g

Hard white Wheat has 19 times more energy per 100g than Tomatoes. It has high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Hard white Wheat or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Hard white Wheat	12%	4%	84%
Tomatoes	17%	9%	74%

Macro Nutrients

	Hard white Wheat	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.4g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	6.15% 1.05g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.4% 111g	83% 108g	130g per day for Men 19-50 years
Sugars	0.83% 0.6g	101% 73g	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	52.5% 38g	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	% 34.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	47% 18g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Hard white Wheat	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.4% 0.54mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 55.6μg	104% 417μg	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	423% 381mg	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	9.84% 1.48mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard white Wheat	Tomatoes	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	83.3% 6.67mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	138% 3.17mg	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	74% 519mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	18.6% 632mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.92mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	44.3% 4.87mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	0.38% 14g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Hard white Wheat vs Tomatoes:

• Raw Ripe Red Tomatoes contain more Vitamin A, 1.8 times more Vitamin B1, 3.3 times more Vitamin B2, 2.6 times more Vitamin B3, 1.8 times more Vitamin B5, 4.1 times more Vitamin B6, 7.5 times more Vitamin B9, more Vitamin C, 10.2 times more Vitamin E and 79 times more Vitamin K than Hard white Wheat.
• Both Hard white Wheat as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Hard white Wheat vs Tomatoes:

• Hard white Wheat has 1.8 times more Manganese than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 5.9 times more Calcium, 3.1 times more Copper, 2.2 times more Magnesium, 1.3 times more Phosphorus, 10.4 times more Potassium, 47.5 times more Sodium and 187.7 times more Water than Hard white Wheat.
• Both Hard white Wheat and Raw Ripe Red Tomatoes have similar amounts of Iron and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes contain 2.2 times more Fat, 1.6 times more Omega 3, 2.1 times more Omega 6, 121.9 times more Sugars, 1.9 times more Fiber and 1.5 times more Protein than Hard white Wheat.
• Both Hard white Wheat and Raw Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Hard white Wheat as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.