Comparing Nutrients in 5 ounces Tomato Paste VS Raw Kamut

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Raw Kamut	16%	5%	79%

Macro Nutrients

	Tomato Paste	Raw Kamut	Recommended Dietary Allowance
Energy	4% 116kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	4.78% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 27g	77% 100g	130g per day for Men 19-50 years
Sugars	24% 17.3g	15.3% 11g	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	11.4% 8.3g	0.22% 0.16g	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	% 8.15g	% 0.88g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 0.78g	g per day for Men 19-50 years
Fiber	15.3% 5.8g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	11% 6.12g	37% 20.6g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Raw Kamut	Recommended Dietary Allowance
Vitamin A	12% 108μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	28.2% 0.37mg	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	4.25% 17μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	34.5% 31mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40.6% 6.1mg	5.76% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	2.13% 2.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Raw Kamut	Recommended Dietary Allowance
Calcium	5.1% 51mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	79.7% 0.72mg	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	53% 4.22mg	66.8% 5.34mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	169% 3.88mg	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	17% 118mg	73.7% 516mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	210% 116μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.42% 15.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Raw Kamut per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Paste versus 5 oz of Raw Kamut to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Paste vs Raw Kamut:

• 5 ounces of Tomato Paste have 76 times more Vitamin A, more Vitamin C, 7 times more Vitamin E and 6.3 times more Vitamin K than Raw Kamut.
• While 5 oz of Uncooked Khorasan Wheat contain 9.4 times more Vitamin B1, 2.1 times more Vitamin B3 and 6.7 times more Vitamin B5 than Canned Tomato Paste.
• Both Tomato Paste and Raw Kamut provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Raw Kamut have insufficient amounts of Vitamin A, Vitamin C and Vitamin K

Comparing minerals per 5 ounces for Tomato Paste vs Raw Kamut:

• 5 ounces of Tomato Paste have 1.6 times more Calcium, 2.5 times more Potassium and 11.8 times more Sodium than Raw Kamut.
• While 5 oz of Uncooked Khorasan Wheat contain 1.4 times more Copper, 1.3 times more Iron, 3.1 times more Magnesium, 9.1 times more Manganese, 4.4 times more Phosphorus, 15.4 times more Selenium and 5.8 times more Zinc than Canned Tomato Paste.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 1.6 times more Sugars and 53.2 times more Fructose than Raw Kamut.
• While 5 oz of Uncooked Khorasan Wheat contain 4.1 times more Energy, 4.5 times more Fat, 6.9 times more Omega 3, 3.8 times more Omega 6, 3.7 times more Carbohydrate, 2.7 times more Fiber and 3.4 times more Protein than Canned Tomato Paste.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6