Comparing Nutrients in 7 ounces Raw Spelt VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Raw Spelt	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	23% 671kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	4.97% 4.82g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.81g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	5.53% 7.2g	130g per day for Men 19-50 years
Sugars	18.7% 13.5g	NA	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	0.66% 0.48g	NA	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	% 1.67g	NA	g per day for Men 19-50 years
Sucrose	% 1.17g	NA	g per day for Men 19-50 years
Fiber	56% 21.2g	NA	38g per day for Men 19-50 years
Protein	51.6% 29g	2.45% 1.37g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85% 13.6mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.12mg	5.87% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	68.8% 20.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.3% 89.3μg	4.47% 18μg	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	13.7% 12.3mg	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	10.5% 1.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	113% 1mg	20% 0.18mg	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	110% 8.8mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	257% 5.9mg	11.4% 0.26mg	2.3mg per day for Men 19-50 years
Molybdenum	405% 182μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	114% 796mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	42.2% 23.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	53% 796mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	0.59% 22g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Canned Tomatoes with Green Chilies per 7 oz

Compare the macro and micronutrient content in 7 oz of Raw Spelt versus 7 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Raw Spelt vs Canned Tomatoes with Green Chilies:

• 7 ounces of Raw Spelt have 10.7 times more Vitamin B1, 5.9 times more Vitamin B2, 10.7 times more Vitamin B3, 7.2 times more Vitamin B5, 2.2 times more Vitamin B6 and 5 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 7 oz of Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin A and more Vitamin C than Uncooked Spelt.
• 7 ounces of Raw Spelt have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Uncooked Spelt as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Raw Spelt vs Canned Tomatoes with Green Chilies:

• 7 ounces of Raw Spelt have 1.4 times more Calcium, 5.7 times more Copper, 17.1 times more Iron, 12.4 times more Magnesium, 22.6 times more Manganese, 28.6 times more Phosphorus, 3.6 times more Potassium, 29.3 times more Selenium and 25.2 times more Zinc than Canned Tomatoes with Green Chilies.
• While 7 oz of Canned Red Ripe Tomatoes with Green Chilies contain 50.1 times more Sodium and 8.6 times more Water than Uncooked Spelt.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raw Spelt have 22.5 times more Energy, 30.4 times more Fat, 65 times more Omega 3, 41.1 times more Omega 6, 19.4 times more Carbohydrate and 21.1 times more Protein than Canned Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein