Comparing Nutrients in 5 ounces Medium Rye flour VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Medium Rye flour	12%	4%	84%
Tomatoes	17%	9%	74%

Macro Nutrients

	Medium Rye flour	Tomatoes	Recommended Dietary Allowance
Energy	17% 495kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	2.22% 2.15g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.2% 107g	4.24% 5.5g	130g per day for Men 19-50 years
Sugars	2.15% 1.56g	5.14% 3.73g	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	0.23% 0.17g	2.68% 1.94g	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	% 0.085g	% 1.77g	g per day for Men 19-50 years
Sucrose	% 1.28g	% 0g	g per day for Men 19-50 years
Fiber	44% 16.7g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	27.5% 15.4g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Medium Rye flour	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	5.26% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	2.52% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.2% 0.66μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 48μg	5.3% 21.3μg	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	0% 0mg	21.6% 19.4mg	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	13.5% 2.03mg	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.97% 8.36μg	9.33% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medium Rye flour	Tomatoes	Recommended Dietary Allowance
Calcium	3.4% 34mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	9.3% 0.084mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	45% 3.6mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	149% 3.4mg	7.03% 0.16mg	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	45.6% 319mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	28% 3.08mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	3.62% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Medium Rye flour vs Tomatoes:

• Medium Rye flour has 7.8 times more Vitamin B1, 6 times more Vitamin B2, 2.9 times more Vitamin B3, 5.5 times more Vitamin B5, 3.4 times more Vitamin B6, 2.3 times more Vitamin B9 and 2.6 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, more Vitamin C and 1.3 times more Vitamin K than Medium Rye flour.
• Both Medium Rye flour as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Medium Rye flour vs Tomatoes:

• Medium Rye flour has 2.4 times more Calcium, 5.6 times more Copper, 9.4 times more Iron, 5.7 times more Magnesium, 21.2 times more Manganese, 9.4 times more Phosphorus, 1.6 times more Potassium, more Selenium and 12.8 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 8.6 times more Water than Medium Rye flour.

Comparison of macro-nutrients per 5 ounces:

• Medium Rye flour has 19.4 times more Energy, 7.6 times more Fat, 32.7 times more Omega 3, 7.5 times more Omega 6, 19.4 times more Carbohydrate, 9.8 times more Fiber and 12.4 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.4 times more Sugars and 11.4 times more Fructose than Medium Rye flour.
• Both Medium Rye flour as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.