Comparing Nutrients in 100 grams Tomato Paste VS Cooked Spelt

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cooked Spelt	16%	6%	78%

Macro Nutrients

	Tomato Paste	Cooked Spelt	Recommended Dietary Allowance
Energy	2.83% 82kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	NA	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	NA	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	16.8% 12g	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	8.07% 5.85g	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	% 5.75g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	10.8% 4.1g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	7.7% 4.32g	9.82% 5.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cooked Spelt	Recommended Dietary Allowance
Vitamin A	8.44% 76μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	16% 2.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.84% 0.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	6.15% 0.08mg	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	3% 12μg	3.25% 13μg	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	24.3% 22mg	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	28.7% 4.3mg	1.73% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.5% 11.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cooked Spelt	Recommended Dietary Allowance
Calcium	3.6% 36mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	24% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	37.3% 2.98mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	11.7% 49mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	47.4% 1.1mg	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	12% 83mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	9.64% 5.3μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	5.73% 0.63mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	2% 73.5g	1.8% 66.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Cooked Spelt per 100 g

Compare the macro and micronutrient content in 100 g of Tomato Paste versus 100 g of Cooked Spelt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tomato Paste vs Cooked Spelt:

• 100 grams of Tomato Paste have more Vitamin A, 5.1 times more Vitamin B2, 2.7 times more Vitamin B6, more Vitamin C and 16.5 times more Vitamin E than Cooked Spelt.
• While 100 g of Cooked Spelt contain 1.7 times more Vitamin B1 than Canned Tomato Paste.
• Both Tomato Paste and Cooked Spelt provide similar amounts of Vitamin B3 and Vitamin B9 per 100 grams.
• 100 grams of Cooked Spelt have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Tomato Paste as well as Cooked Spelt have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Tomato Paste vs Cooked Spelt:

• 100 grams of Tomato Paste have 3.6 times more Calcium, 1.7 times more Copper, 1.8 times more Iron, 7.1 times more Potassium, 1.3 times more Selenium and 11.8 times more Sodium than Cooked Spelt.
• While 100 g of Cooked Spelt contain 3.6 times more Manganese, 1.8 times more Phosphorus and 2 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Cooked Spelt contain similar levels of Magnesium per 100 grams.
• 100 grams of Cooked Spelt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Cooked Spelt contain 1.5 times more Energy, 1.4 times more Carbohydrate and 1.3 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Cooked Spelt offer comparable quantities of Fiber per 100 grams.