Comparing Nutrients in 7 ounces Tomato Juice with Salt VS Cooked Spelt

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Cooked Spelt	16%	6%	78%

Macro Nutrients

	Tomato Juice with Salt	Cooked Spelt	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	NA	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7g	40.4% 52.5g	130g per day for Men 19-50 years
Sugars	7.06% 5.1g	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	3.64% 2.64g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.1% 0.79g	20.4% 7.74g	38g per day for Men 19-50 years
Protein	3% 1.7g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Cooked Spelt	Recommended Dietary Allowance
Vitamin A	5.07% 45.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.35% 1.34mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	12.2% 0.16mg	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	9.92% 39.7μg	6.45% 25.8μg	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	155% 139mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.23% 0.64mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Cooked Spelt	Recommended Dietary Allowance
Calcium	2% 20mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	47.4% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	0.34% 13.7μg	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	9.67% 0.77mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	94% 2.17mg	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	5.4% 37.7mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	33.5% 502mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	5.05% 187g	3.57% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Cooked Spelt per 7 oz

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

Lets compare vitamin content per 7 ounces of Tomato Juice with Salt vs Cooked Spelt:

• 7 ounces of Tomato Juice with Salt have more Vitamin A, 2.6 times more Vitamin B2, 1.5 times more Vitamin B9, more Vitamin C and 1.2 times more Vitamin E than Cooked Spelt.
• While 7 oz of Cooked Spelt contain 3.8 times more Vitamin B3 than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Cooked Spelt provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• 7 ounces of Cooked Spelt have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Tomato Juice with Salt as well as Cooked Spelt have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Tomato Juice with Salt vs Cooked Spelt:

• 7 ounces of Tomato Juice with Salt have 1.5 times more Potassium, 50.6 times more Sodium and 1.4 times more Water than Cooked Spelt.
• While 7 oz of Cooked Spelt contain 5.1 times more Copper, 4.3 times more Iron, 4.5 times more Magnesium, 16 times more Manganese, 7.9 times more Phosphorus, 8 times more Selenium and 11.4 times more Zinc than Canned Tomato Juice with Salt.
• 7 ounces of Tomato Juice with Salt lack sufficient amounts of Selenium and Zinc
• Both Canned Tomato Juice with Salt as well as Cooked Spelt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cooked Spelt contain 7.5 times more Energy, 7.5 times more Carbohydrate, 9.8 times more Fiber and 6.5 times more Protein than Canned Tomato Juice with Salt.
• 7 ounces of Tomato Juice with Salt provide inadequate amounts of Energy, Fiber and Protein