Comparing Nutrients in 7 ounces Tomatoes VS Light Rye Flour

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Light Rye Flour	11%	3%	86%

Macro Nutrients

	Tomatoes	Light Rye Flour	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	24.4% 708kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	2.72% 2.64g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	5.85% 0.99g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	117% 152g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	2.55% 1.85g	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	3.75% 2.7g	0.25% 0.18g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.13g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	41.8% 16g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	34.8% 19.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Light Rye Flour	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	54.7% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	26.4% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	11.4% 45.6μg	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	30.2% 27mg	0% 0mg	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	7.14% 1.07mg	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	9.76% 11.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Light Rye Flour	Recommended Dietary Allowance
Calcium	2% 20mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	47% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	22.6% 1.8mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	100% 2.3mg	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	6.8% 47.6mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	63.5% 35μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.61% 22.6g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin C and 1.3 times more Vitamin K than Light Rye Flour.
• While Light Rye Flour contains 8.9 times more Vitamin B1, 4.7 times more Vitamin B2, 1.3 times more Vitamin B3, 7.5 times more Vitamin B5, 2.9 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.5 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Light Rye Flour have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Ripe Red Tomatoes have 8.3 times more Water than Light Rye Flour.
• While Light Rye Flour contains 1.3 times more Calcium, 3.6 times more Copper, 3.4 times more Iron, 2.9 times more Magnesium, 10.2 times more Manganese, 5.4 times more Phosphorus, more Selenium and 7.8 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Light Rye Flour have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 2.8 times more Sugars and 15.2 times more Fructose than Light Rye Flour.
• While Light Rye Flour contains 19.8 times more Energy, 6.7 times more Fat, 27.7 times more Omega 3, 6.3 times more Omega 6, 19.7 times more Carbohydrate, 6.7 times more Fiber and 11.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Light Rye Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.