Comparing Nutrients in 7 ounces Dark Rye Flour VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Dark Rye Flour	18%	6%	76%
Tomatoes	17%	9%	74%

Macro Nutrients

	Dark Rye Flour	Tomatoes	Recommended Dietary Allowance
Energy	22.2% 645kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.53g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	18.2% 0.29g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	6.32% 4.6g	7.2% 5.2g	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	0.63% 0.46g	3.75% 2.7g	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	% 0.44g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 3.57g	% 0g	g per day for Men 19-50 years
Fiber	124% 47.2g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	56.4% 31.6g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.3% 0.63mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.3% 0.5mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.6% 0.88mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.1% 0.93μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16.4% 65.5μg	7.44% 29.8μg	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	0% 0mg	30.2% 27mg	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	36% 5.4mg	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.76% 11.7μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Tomatoes	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.56μg	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	123% 9.86mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	523% 12mg	9.84% 0.23mg	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	141% 990mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	42% 1423mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	65% 35.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.58% 21.3g	5.07% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dark Rye Flour vs Tomatoes:

• Dark Rye Flour has 8.5 times more Vitamin B1, 13.2 times more Vitamin B2, 7.2 times more Vitamin B3, 16.4 times more Vitamin B5, 5.5 times more Vitamin B6, 2.2 times more Vitamin B9 and 5.1 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 42 times more Vitamin A, more Vitamin C and 1.3 times more Vitamin K than Dark Rye Flour.
• Both Dark Rye Flour as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Dark Rye Flour vs Tomatoes:

• Dark Rye Flour has 3.7 times more Calcium, 9.5 times more Copper, 18.4 times more Iron, 14.5 times more Magnesium, 53.2 times more Manganese, 20.8 times more Phosphorus, 3 times more Potassium, more Selenium and 29.6 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 8.8 times more Water than Dark Rye Flour.

Comparison of macro-nutrients per 7 ounces:

• Dark Rye Flour has 18.1 times more Energy, 11.1 times more Fat, 49 times more Omega 3, 11.2 times more Omega 6, 17.6 times more Carbohydrate, 19.8 times more Fiber and 18.1 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 6 times more Fructose than Dark Rye Flour.
• Both Dark Rye Flour and Raw Ripe Red Tomatoes have similar amounts of Sugars per 7 oz.
• Both Dark Rye Flour as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.