Comparing Nutrients in 100 grams Tomatoes VS Whole Triticale Flour

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Whole Triticale Flour	15%	5%	80%

Macro Nutrients

	Tomatoes	Whole Triticale Flour	Recommended Dietary Allowance
Energy	0.62% 18kcal	11.7% 338kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	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	3% 3.9g	56.3% 73g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	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	1.9% 1.37g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.16% 1.2g	38.4% 14.6g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Whole Triticale Flour	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	43.4% 2.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.56% 0.47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.75% 15μg	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	15.2% 13.7mg	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	3.6% 0.54mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Whole Triticale Flour	Recommended Dietary Allowance
Calcium	1% 10mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	62% 0.56mg	0.9mg per day for Men 19-50 years
Fluoride	0.058% 2.3μg	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	3.38% 0.27mg	32.4% 2.6mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	36.4% 153mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	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	3.43% 24mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	2.55% 95g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes vs Whole Triticale Flour:

• Raw Ripe Red Tomatoes have more Vitamin A and more Vitamin C than Whole-grain Triticale Flour.
• While Whole-grain Triticale Flour contains 10.2 times more Vitamin B1, 6.9 times more Vitamin B2, 4.8 times more Vitamin B3, 24.4 times more Vitamin B5, 5 times more Vitamin B6, 4.9 times more Vitamin B9 and 1.7 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes 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 vs Whole Triticale Flour:

• Raw Ripe Red Tomatoes have 9.4 times more Water than Whole-grain Triticale Flour.
• While Whole-grain Triticale Flour contains 3.5 times more Calcium, 9.5 times more Copper, 9.6 times more Iron, 13.9 times more Magnesium, 36.7 times more Manganese, 13.4 times more Phosphorus, 2 times more Potassium and 15.6 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 100 grams:

• Whole-grain Triticale Flour contains 18.8 times more Energy, 9.1 times more Fat, 17.7 times more Omega 3, 9.3 times more Omega 6, 18.8 times more Carbohydrate, 12.2 times more Fiber and 15 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Whole-grain Triticale Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.