Comparing Nutrients in 5 ounces Canned Tomatoes with Green Chilies VS Raw Kamut

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Raw Kamut	16%	5%	79%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Raw Kamut	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	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	3.95% 5.13g	77% 100g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.88g	g per day for Men 19-50 years
Sucrose	NA	% 0.78g	g per day for Men 19-50 years
Fiber	NA	41.4% 15.7g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	37% 20.6g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Raw Kamut	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	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	3.2% 12.8μg	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	9.76% 8.8mg	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	NA	5.76% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.13% 2.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Raw Kamut	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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	4.6% 0.37mg	66.8% 5.34mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	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	2.83% 20mg	73.7% 516mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	210% 116μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	3.6% 134g	0.42% 15.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Raw Kamut per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Raw Kamut:

• 5 ounces of Canned Tomatoes with Green Chilies have 20 times more Vitamin A and more Vitamin C than Raw Kamut.
• While 5 oz of Uncooked Khorasan Wheat contain 16.6 times more Vitamin B1, 9.7 times more Vitamin B2, 10 times more Vitamin B3, 6.4 times more Vitamin B5 and 2.5 times more Vitamin B6 than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 5 ounces of Raw Kamut have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 5 ounces for Canned Tomatoes with Green Chilies vs Raw Kamut:

• 5 ounces of Canned Tomatoes with Green Chilies have 80.2 times more Sodium and 8.5 times more Water than Raw Kamut.
• While 5 oz of Uncooked Khorasan Wheat contain 5.6 times more Copper, 14.5 times more Iron, 11.8 times more Magnesium, 20.7 times more Manganese, 26 times more Phosphorus, 3.8 times more Potassium, 203.8 times more Selenium and 28.3 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Uncooked Khorasan Wheat contain 22.5 times more Energy, 26.6 times more Fat, 48 times more Omega 3, 19.8 times more Omega 6, 19.5 times more Carbohydrate and 21.1 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein