Comparing Nutrients in 500 calories Soft Red Winter Wheat VS Tomatoes in Juice with Salt

Weight per 500 calories

• Soft Red Winter Wheat: 151g
• Tomatoes in Juice with Salt: 3125g

Soft Red Winter Wheat has 20.7 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 - Soft Red Winter Wheat or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Soft Red Winter Wheat	12%	4%	84%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Soft Red Winter Wheat	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	8.05% 7.8g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.44g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	2.64% 0.042g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	5.6% 0.95g	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	86.3% 112g	83.4% 108g	130g per day for Men 19-50 years
Sugars	0.85% 0.62g	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	NA	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	NA	% 38.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	49.7% 19g	156% 59.4g	38g per day for Men 19-50 years
Protein	28% 15.6g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Soft Red Winter Wheat	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	49.6% 0.6mg	1497% 18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.3% 7.25mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.7% 1.3mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.6% 0.41mg	267% 3.47mg	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	15.5% 62μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10% 1.53mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	67.7% 81.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft Red Winter Wheat	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	4.08% 40.8mg	103% 1031mg	1000mg per day for Men 19-50 years
Copper	75.5% 0.68mg	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	60.6% 4.85mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	45.3% 190mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	288% 6.63mg	92% 2.13mg	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	106% 745mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	17.6% 600mg	176% 5969mg	3400mg per day for Men 19-50 years
Selenium	NA	39.8% 22μg	55μg per day for Men 19-50 years
Sodium	0.2% 3.02mg	240% 3594mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	0.5% 18.4g	80% 2961g	3700g per day for Men 19-50 years

Soft Red Winter Wheat VS Tomatoes In Juice With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Soft Red Winter Wheat or Tomatoes in Juice with Salt?

Lets compare vitamin content per 500 calories of Soft Red Winter Wheat vs Tomatoes in Juice with Salt:

• 500 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 30.2 times more Vitamin B1, 11.9 times more Vitamin B2, 3.1 times more Vitamin B3, 2.8 times more Vitamin B5, 8.4 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin C and 12.1 times more Vitamin E than Soft Red Winter Wheat.
• 500 calories of Soft Red Winter Wheat have insufficient amounts of Vitamin A and Vitamin C
• Both Soft Red Winter Wheat as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Soft Red Winter Wheat vs Tomatoes in Juice with Salt:

• 500 calories of Soft Red Winter Wheat have 3.1 times more Manganese and 1.4 times more Phosphorus than Tomatoes in Juice with Salt.
• While 500 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 25.3 times more Calcium, 2.4 times more Copper, 3.7 times more Iron, 1.6 times more Magnesium, 10 times more Potassium, 1189.5 times more Sodium and 161.1 times more Water than Soft Red Winter Wheat.
• Both Soft Red Winter Wheat and Tomatoes in Juice with Salt contain similar levels of Zinc per 500 calories.
• 500 calories of Soft Red Winter Wheat 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 3.2 times more Omega 6, 128.7 times more Sugars, 3.1 times more Fiber and 1.6 times more Protein than Soft Red Winter Wheat.
• Both Soft Red Winter Wheat and Tomatoes in Juice with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Soft Red Winter Wheat provide inadequate amounts of Omega 6
• Both Soft Red Winter Wheat as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Omega 3 in 500 calories.