Comparing Nutrients in 7 ounces Raw Spelt VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Tomatoes	17%	9%	74%

Macro Nutrients

	Raw Spelt	Tomatoes	Recommended Dietary Allowance
Energy	23% 671kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	4.97% 4.82g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.81g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	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	107% 139g	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	18.7% 13.5g	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	0.66% 0.48g	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	% 1.67g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 1.17g	% 0g	g per day for Men 19-50 years
Fiber	56% 21.2g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	51.6% 29g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	6.1% 0.073mg	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	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.12mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	68.8% 20.6μg	3.1% 0.93μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.3% 89.3μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.5% 1.57mg	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Tomatoes	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	113% 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	110% 8.8mg	6.7% 0.54mg	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	9.84% 0.23mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	42.2% 23.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.59% 22g	5.07% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Raw Spelt vs Tomatoes:

• Uncooked Spelt has 9.8 times more Vitamin B1, 5.9 times more Vitamin B2, 11.5 times more Vitamin B3, 12 times more Vitamin B5, 2.9 times more Vitamin B6, 22.2 times more Vitamin B7, 3 times more Vitamin B9 and 1.5 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, more Vitamin C and 2.2 times more Vitamin K than Uncooked Spelt.
• Both Uncooked Spelt as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Raw Spelt vs Tomatoes:

• Uncooked Spelt has 2.7 times more Calcium, 8.7 times more Copper, 16.4 times more Iron, 12.4 times more Magnesium, 26.2 times more Manganese, 16.7 times more Phosphorus, 1.6 times more Potassium, more Selenium and 19.3 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 8.6 times more Water than Uncooked Spelt.

Comparison of macro-nutrients per 7 ounces:

• Uncooked Spelt has 18.8 times more Energy, 12.2 times more Fat, 14.5 times more Saturated Fat, 21.7 times more Omega 3, 14.9 times more Omega 6, 18 times more Carbohydrate, 2.6 times more Sugars, 8.9 times more Fiber and 16.6 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 5.7 times more Fructose than Uncooked Spelt.
• Both Uncooked Spelt as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.