Comparing Nutrients in 5 ounces Hard white Wheat VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Hard white Wheat	12%	4%	84%
Tomatoes	17%	9%	74%

Macro Nutrients

	Hard white Wheat	Tomatoes	Recommended Dietary Allowance
Energy	16.7% 485kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.42g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	5.96% 1g	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	82.8% 108g	4.24% 5.5g	130g per day for Men 19-50 years
Sugars	0.8% 0.58g	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	NA	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	NA	% 1.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	45.5% 17.3g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	28.6% 16g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Hard white Wheat	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	45.7% 0.55mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.2mg	5.26% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	2.52% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	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	13.5% 54μg	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	9.54% 1.43mg	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	9.33% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard white Wheat	Tomatoes	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	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	80.8% 6.46mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	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	72% 503mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	18% 612mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	NA	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	43% 4.72mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	3.62% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Hard white Wheat vs Tomatoes:

• Hard white Wheat has 10.5 times more Vitamin B1, 5.7 times more Vitamin B2, 7.4 times more Vitamin B3, 10.7 times more Vitamin B5, 4.6 times more Vitamin B6, 2.5 times more Vitamin B9 and 1.9 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, more Vitamin C and 4.2 times more Vitamin K than Hard white Wheat.
• Both Hard white Wheat 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 Hard white Wheat vs Tomatoes:

• Hard white Wheat has 3.2 times more Calcium, 6.2 times more Copper, 16.9 times more Iron, 8.5 times more Magnesium, 33.5 times more Manganese, 14.8 times more Phosphorus, 1.8 times more Potassium and 19.6 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 9.9 times more Water than Hard white Wheat.

Comparison of macro-nutrients per 5 ounces:

• Hard white Wheat has 19 times more Energy, 8.6 times more Fat, 11.7 times more Omega 3, 8.9 times more Omega 6, 19.5 times more Carbohydrate, 10.2 times more Fiber and 12.9 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 6.4 times more Sugars than Hard white Wheat.
• Both Hard white Wheat as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.