Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Raw Spelt

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Raw Spelt	16%	6%	78%

Macro Nutrients

	Stewed Canned Tomatoes	Raw Spelt	Recommended Dietary Allowance
Energy	1.27% 37kcal	16.5% 479kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	3.55% 3.44g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	9.95% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.75% 8.77g	76.5% 99g	130g per day for Men 19-50 years
Sugars	6.9% 5g	13.3% 9.67g	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	3.68% 2.66g	0.47% 0.34g	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	% 2.3g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 0.84g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	40% 15g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Raw Spelt	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	60.6% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	30.3% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	49% 14.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.77% 7.1μg	16% 63.8μg	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	12.4% 11mg	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	7.84% 1.18mg	7.47% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	4.25% 5.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Raw Spelt	Recommended Dietary Allowance
Calcium	4.8% 48mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	80.5% 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	23.6% 1.9mg	78.7% 6.3mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	184% 4.23mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	289% 130μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.05% 28.3mg	81.2% 568mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	16% 550mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	30% 16.6μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	42.3% 4.65mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.42% 15.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Raw Spelt per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes versus 5 oz of Raw Spelt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Raw Spelt:

• 5 ounces of Stewed Canned Tomatoes have more Vitamin C than Raw Spelt.
• While 5 oz of Uncooked Spelt contain 7.9 times more Vitamin B1, 3.2 times more Vitamin B2, 9.6 times more Vitamin B3, 9.4 times more Vitamin B5, 13.5 times more Vitamin B6, 9 times more Vitamin B9 and 1.5 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Raw Spelt provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 5 ounces of Raw Spelt have insufficient amounts of Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Uncooked Spelt have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Raw Spelt:

• 5 ounces of Stewed Canned Tomatoes have 1.3 times more Calcium, 27.6 times more Sodium and 8.3 times more Water than Raw Spelt.
• While 5 oz of Uncooked Spelt contain 4.6 times more Copper, 3.3 times more Iron, 11.3 times more Magnesium, 50.6 times more Manganese, 20.1 times more Phosphorus, 1.9 times more Potassium, 19.5 times more Selenium and 19.3 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Canned Tomatoes have 7.8 times more Fructose than Raw Spelt.
• While 5 oz of Uncooked Spelt contain 13 times more Energy, 12.8 times more Fat, 21.7 times more Omega 3, 16.1 times more Omega 6, 11.3 times more Carbohydrate, 1.9 times more Sugars, 10.7 times more Fiber and 16 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein