Comparing Nutrients in 100 grams Durum Wheat VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Durum Wheat	15%	6%	79%
Tomatoes	17%	9%	74%

Macro Nutrients

	Durum Wheat	Tomatoes	Recommended Dietary Allowance
Energy	11.7% 339kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	2.55% 2.47g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.088% 0.028g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	5.47% 0.93g	0.47% 0.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.7% 71g	3% 3.9g	130g per day for Men 19-50 years
Sugars	NA	3.63% 2.63g	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	NA	1.9% 1.37g	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	NA	% 1.25g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	3.16% 1.2g	38g per day for Men 19-50 years
Protein	24.4% 13.7g	1.57% 0.88g	56g per day for Men 19-50 years

Vitamins

	Durum Wheat	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.67% 42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	3.1% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.3% 0.12mg	1.46% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.74mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.94mg	1.8% 0.089mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1.56% 0.47μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.8% 43μg	3.75% 15μg	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	0% 0mg	15.2% 13.7mg	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	NA	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Durum Wheat	Tomatoes	Recommended Dietary Allowance
Calcium	3.4% 34mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	61.4% 0.55mg	6.56% 0.059mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.058% 2.3μg	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	44% 3.52mg	3.38% 0.27mg	8mg per day for Men 19-50 years
Magnesium	34.3% 144mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	4.96% 0.11mg	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	72.6% 508mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	163% 89.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	38% 4.16mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	0.3% 11g	2.55% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Durum Wheat vs Tomatoes:

• Durum Wheat has 11.3 times more Vitamin B1, 6.4 times more Vitamin B2, 11.3 times more Vitamin B3, 10.5 times more Vitamin B5, 5.2 times more Vitamin B6 and 2.9 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A and more Vitamin C than Durum Wheat.
• Both Durum Wheat as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Durum Wheat vs Tomatoes:

• Durum Wheat has 3.4 times more Calcium, 9.4 times more Copper, 13 times more Iron, 13.1 times more Magnesium, 26.4 times more Manganese, 21.2 times more Phosphorus, 1.8 times more Potassium, more Selenium and 24.5 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 8.6 times more Water than Durum Wheat.

Comparison of macro-nutrients per 100 grams:

• Durum Wheat has 18.8 times more Energy, 12.4 times more Fat, 16.2 times more Saturated Fat, 16 times more Omega 3, 11.6 times more Omega 6, 18.3 times more Carbohydrate and 15.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Durum Wheat as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.