Comparing Nutrients in 100 grams Cooked Ripe Red Tomatoes VS Dark Rye Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Dark Rye Flour	18%	6%	76%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Dark Rye Flour	Recommended Dietary Allowance
Energy	0.62% 18kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	9.2% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4g	52.8% 68.6g	130g per day for Men 19-50 years
Sugars	3.43% 2.5g	3.2% 2.3g	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	0.32% 0.23g	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	% 1.18g	% 0.22g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.8g	g per day for Men 19-50 years
Fiber	1.84% 0.7g	62.6% 24g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Dark Rye Flour	Recommended Dietary Allowance
Vitamin A	2.67% 24μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	26.3% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	19.3% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.33% 0.53mg	26.7% 4.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	34% 0.44mg	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	3.25% 13μg	8.25% 33μg	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	25.3% 23mg	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	3.73% 0.56mg	18% 2.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Dark Rye Flour	Recommended Dietary Allowance
Calcium	1.1% 11mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	62.2% 0.56mg	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	8.5% 0.68mg	62% 4.97mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	4.57% 0.11mg	264% 6.06mg	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	4% 28mg	71.3% 499mg	700mg per day for Men 19-50 years
Potassium	6.4% 218mg	21% 717mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	46% 5.04mg	11mg per day for Men 19-50 years
Water	2.55% 94g	0.29% 10.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Ripe Red Tomatoes vs Dark Rye Flour:

• Cooked Ripe Red Tomatoes have 24 times more Vitamin A and more Vitamin C than Dark Rye Flour.
• While Dark Rye Flour contains 8.8 times more Vitamin B1, 11.4 times more Vitamin B2, 8 times more Vitamin B3, 11.3 times more Vitamin B5, 5.6 times more Vitamin B6, 2.5 times more Vitamin B9, 4.9 times more Vitamin E and 2.1 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Dark Rye Flour have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Ripe Red Tomatoes vs Dark Rye Flour:

• Cooked Ripe Red Tomatoes have 8.8 times more Water than Dark Rye Flour.
• While Dark Rye Flour contains 3.4 times more Calcium, 7.5 times more Copper, 7.3 times more Iron, 17.8 times more Magnesium, 57.7 times more Manganese, 17.8 times more Phosphorus, 3.3 times more Potassium, 36 times more Selenium and 36 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 100 grams:

• Cooked Ripe Red Tomatoes have 5.7 times more Fructose than Dark Rye Flour.
• While Dark Rye Flour contains 18.1 times more Energy, 20.2 times more Fat, 73.5 times more Omega 3, 21.4 times more Omega 6, 17.1 times more Carbohydrate, 34 times more Fiber and 16.7 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Dark Rye Flour have similar amounts of Sugars per 100 g.
• Both Cooked Ripe Red Tomatoes as well as Dark Rye Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.