Comparing Nutrients in 100 grams Stewed Canned Tomatoes VS Cooked Spelt

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cooked Spelt	16%	6%	78%

Macro Nutrients

	Stewed Canned Tomatoes	Cooked Spelt	Recommended Dietary Allowance
Energy	0.9% 26kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	NA	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.074g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	4.86% 3.52g	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	2.6% 1.88g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.02g	NA	g per day for Men 19-50 years
Fiber	2.63% 1g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	9.82% 5.5g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cooked Spelt	Recommended Dietary Allowance
Vitamin A	1% 9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.46% 0.71mg	16% 2.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	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	1.25% 5μg	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	8.78% 7.9mg	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	5.53% 0.83mg	1.73% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cooked Spelt	Recommended Dietary Allowance
Calcium	3.4% 34mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	12.4% 0.11mg	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	16.6% 1.33mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	11.7% 49mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	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	2.86% 20mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	14.7% 221mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	2.47% 92g	1.8% 66.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cooked Spelt per 100 g

Compare the macro and micronutrient content in 100 g of Stewed Canned Tomatoes 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 Stewed Canned Tomatoes vs Cooked Spelt:

• 100 grams of Stewed Canned Tomatoes have more Vitamin C and 3.2 times more Vitamin E than Cooked Spelt.
• While 100 g of Cooked Spelt contain 2.2 times more Vitamin B1, 3.6 times more Vitamin B3, 4.7 times more Vitamin B6 and 2.6 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cooked Spelt provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 100 grams of Cooked Spelt have insufficient amounts of Vitamin C and Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Cooked Spelt have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Stewed Canned Tomatoes vs Cooked Spelt:

• 100 grams of Stewed Canned Tomatoes have 3.4 times more Calcium, 1.4 times more Potassium, 44.2 times more Sodium and 1.4 times more Water than Cooked Spelt.
• While 100 g of Cooked Spelt contain 1.9 times more Copper, 1.3 times more Iron, 4.1 times more Magnesium, 18.5 times more Manganese, 7.5 times more Phosphorus, 6.7 times more Selenium and 7.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 100 grams of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc
• 100 grams of Cooked Spelt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Cooked Spelt contain 4.9 times more Energy, 4.3 times more Carbohydrate, 3.9 times more Fiber and 6 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 100 grams of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein