Comparing Nutrients in 100 grams Tomatoes in Juice with Salt VS 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	0.55% 16kcal	11.7% 338kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	4.36% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.67% 3.47g	56.3% 73g	130g per day for Men 19-50 years
Sugars	3.5% 2.55g	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	1.8% 1.3g	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	% 1.24g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5% 1.9g	38.4% 14.6g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Whole Triticale Flour	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.23% 0.055mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.45% 0.71mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.34% 0.12mg	43.4% 2.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.54% 0.11mg	31% 0.4mg	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	2% 8μg	18.5% 74μg	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	14% 12.6mg	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	3.93% 0.59mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	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	3.3% 33mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	5.78% 0.052mg	62% 0.56mg	0.9mg per day for Men 19-50 years
Fluoride	0.13% 5.1μg	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	7.13% 0.57mg	32.4% 2.6mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	36.4% 153mg	420mg per day for Men 19-50 years
Manganese	2.96% 0.068mg	182% 4.2mg	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	2.43% 17mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	NA	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.27% 10g	3700g per day for Men 19-50 years

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have more Vitamin A, 1.5 times more Vitamin B1 and more Vitamin C than Whole-grain Triticale Flour.
• While Whole-grain Triticale Flour contains 2.4 times more Vitamin B2, 4 times more Vitamin B3, 18.5 times more Vitamin B5, 3.6 times more Vitamin B6, 9.3 times more Vitamin B9 and 1.5 times more Vitamin E than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 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 g.

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 57.5 times more Sodium and 9.5 times more Water than Whole-grain Triticale Flour.
• While Whole-grain Triticale Flour contains 10.8 times more Copper, 4.5 times more Iron, 15.3 times more Magnesium, 61.5 times more Manganese, 18.9 times more Phosphorus, 2.4 times more Potassium and 22.2 times more Zinc 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 Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Whole-grain Triticale Flour contains 21.1 times more Energy, 7.2 times more Fat, 13.3 times more Omega 3, 7.6 times more Omega 6, 21.1 times more Carbohydrate, 7.7 times more Fiber and 16.7 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 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 g.