Comparing Nutrients in 7 ounces Cooked Spelt VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Cooked Spelt	16%	6%	78%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Cooked Spelt	Tomato Puree	Recommended Dietary Allowance
Energy	8.7% 252kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	1.74% 1.7g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	NA	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	NA	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	NA	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.4% 52.5g	13.7% 18g	130g per day for Men 19-50 years
Sugars	NA	13.2% 9.6g	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	6.5% 4.72g	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	% 4.86g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	20.4% 7.74g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	19.5% 11g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	Cooked Spelt	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	19.2% 0.25mg	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	6.45% 25.8μg	5.46% 22μg	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	23.4% 21mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.44% 0.52mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Spelt	Tomato Puree	Recommended Dietary Allowance
Calcium	2% 20mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	63.3% 0.57mg	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	41.4% 3.3mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	14.6% 0.34mg	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	42.5% 298mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	8.35% 284mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	3.57% 132g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Spelt VS Tomato Puree per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Spelt versus 7 oz of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Spelt vs Tomato Puree:

• 7 ounces of Cooked Spelt have 4.1 times more Vitamin B1 and 1.8 times more Vitamin B3 than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain more Vitamin A, 2.7 times more Vitamin B2, 1.6 times more Vitamin B6, more Vitamin C and 7.6 times more Vitamin E than Cooked Spelt.
• Both Cooked Spelt and Tomato Puree provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Cooked Spelt have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Cooked Spelt as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cooked Spelt vs Tomato Puree:

• 7 ounces of Cooked Spelt have 2.1 times more Magnesium, 6.5 times more Manganese, 3.8 times more Phosphorus, 5.7 times more Selenium and 3.5 times more Zinc than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 1.3 times more Copper, 3.1 times more Potassium and 1.3 times more Water than Cooked Spelt.
• Both Cooked Spelt and Tomato Puree contain similar levels of Iron per seven ounces.
• 7 ounces of Tomato Puree lack sufficient amounts of Selenium
• Both Cooked Spelt as well as Canned Tomato Puree lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Spelt have 3.3 times more Energy, 2.9 times more Carbohydrate, 2.1 times more Fiber and 3.3 times more Protein than Tomato Puree.
• 7 ounces of Tomato Puree provide inadequate amounts of Energy