Comparing Nutrients in 7 ounces Tomatoes VS Hard Red Winter Wheat

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Hard Red Winter Wheat	14%	4%	82%

Macro Nutrients

	Tomatoes	Hard Red Winter Wheat	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	1.67% 0.53g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	7% 1.2g	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	109% 141g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	1.12% 0.81g	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	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	6.27% 2.4g	63.7% 24.2g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	44.7% 25g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Hard Red Winter Wheat	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	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	67.8% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	45.8% 0.6mg	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	19% 75.4μg	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	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Hard Red Winter Wheat	Recommended Dietary Allowance
Calcium	2% 20mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	96% 0.86mg	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	79% 6.33mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	344% 7.9mg	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	81.6% 572mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	255% 140μg	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	48% 5.26mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.7% 26g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Hard Red Winter Wheat:

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin C and 4.2 times more Vitamin K than Hard Red Winter Wheat.
• While Hard Red Winter Wheat contains 10.4 times more Vitamin B1, 6.1 times more Vitamin B2, 9.2 times more Vitamin B3, 10.7 times more Vitamin B5, 3.8 times more Vitamin B6, 2.5 times more Vitamin B9 and 1.9 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Hard Red Winter Wheat have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Hard Red Winter Wheat:

• Raw Ripe Red Tomatoes have 7.2 times more Water than Hard Red Winter Wheat.
• While Hard Red Winter Wheat contains 2.9 times more Calcium, 7.4 times more Copper, 11.8 times more Iron, 11.5 times more Magnesium, 35 times more Manganese, 12 times more Phosphorus, 1.5 times more Potassium, more Selenium and 15.6 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 6.4 times more Sugars than Hard Red Winter Wheat.
• While Hard Red Winter Wheat contains 18.2 times more Energy, 7.7 times more Fat, 9 times more Omega 3, 7.5 times more Omega 6, 18.3 times more Carbohydrate, 10.2 times more Fiber and 14.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Hard Red Winter Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.