Comparing Nutrients in 100 calories Tomatoes in Juice with Salt VS Whole Triticale Flour

Weight per 100 calories

• Tomatoes in Juice with Salt: 625g
• Whole Triticale Flour: 29.6g

Whole-grain Triticale Flour has 21.1 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is high in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Which food has more nutrients per 100 calories - Tomatoes in Juice with Salt or Whole Triticale Flour?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Whole Triticale Flour	15%	5%	80%

Macro Nutrients

	Tomatoes in Juice with Salt	Whole Triticale Flour	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.56g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.29% 0.094g	32g per day for Men 19-50 years
Omega 3	1.56% 0.025g	0.98% 0.016g	1.6g per day for Men 19-50 years
Omega 6	3.57% 0.61g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	22% 16g	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	11.3% 8.2g	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	% 7.75g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	11.4% 4.3g	38g per day for Men 19-50 years
Protein	8.8% 4.94g	6.96% 3.9g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Whole Triticale Flour	Recommended Dietary Allowance
Vitamin A	14% 125μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	299% 3.6mg	9.3% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.4% 0.34mg	3% 0.039mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.45mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	9.17% 0.12mg	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	12.5% 50μg	5.47% 22μg	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	87.5% 78.8mg	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	24.6% 3.7mg	1.78% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Whole Triticale Flour	Recommended Dietary Allowance
Calcium	20.6% 206mg	1.04% 10.4mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	18.4% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	44.5% 3.56mg	9.58% 0.77mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	10.8% 45.3mg	420mg per day for Men 19-50 years
Manganese	18.5% 0.43mg	54% 1.24mg	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	15% 106mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	35% 1194mg	4.05% 138mg	3400mg per day for Men 19-50 years
Selenium	7.95% 4.38μg	NA	55μg per day for Men 19-50 years
Sodium	48% 719mg	0.039% 0.59mg	1500mg per day for Men 19-50 years
Zinc	6.8% 0.75mg	7.15% 0.79mg	11mg per day for Men 19-50 years
Water	16% 592g	0.08% 2.96g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Tomatoes in Juice with Salt vs Whole Triticale Flour:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have more Vitamin A, 32.1 times more Vitamin B1, 8.8 times more Vitamin B2, 5.3 times more Vitamin B3, 5.8 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C and 13.8 times more Vitamin E than Whole-grain Triticale Flour.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Whole-grain Triticale Flour have similar amounts of Vitamin B5 per 100 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Whole-grain Triticale Flour have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Tomatoes in Juice with Salt vs Whole Triticale Flour:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 19.9 times more Calcium, 2 times more Copper, 4.6 times more Iron, 1.4 times more Magnesium, 8.7 times more Potassium, 1214.7 times more Sodium and 200 times more Water than Whole-grain Triticale Flour.
• While Whole-grain Triticale Flour contains 2.9 times more Manganese than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Whole-grain Triticale Flour have similar amounts of Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 2.9 times more Fat, 1.6 times more Omega 3, 2.8 times more Omega 6, 2.7 times more Fiber and 1.3 times more Protein than Whole-grain Triticale Flour.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Whole-grain Triticale Flour have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Whole-grain Triticale Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.