Comparing Nutrients in 100 grams Hard Red Winter Wheat VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Hard Red Winter Wheat	14%	4%	82%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Hard Red Winter Wheat	Tomato Puree	Recommended Dietary Allowance
Energy	11.3% 327kcal	1.3% 38kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.091% 0.029g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.8% 71g	6.9% 9g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	6.66% 4.83g	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	3.3% 2.38g	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	% 2.45g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	32% 12g	5% 1.9g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	2.95% 1.65g	56g per day for Men 19-50 years

Vitamins

	Hard Red Winter Wheat	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.9% 26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	2.1% 0.025mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.46mg	9.16% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	9.7% 0.13mg	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	9.5% 38μg	2.75% 11μg	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	11.8% 10.6mg	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	6.73% 1mg	13% 1.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Red Winter Wheat	Tomato Puree	Recommended Dietary Allowance
Calcium	2.9% 29mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	48.2% 0.43mg	32% 0.29mg	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	40% 3.2mg	22.3% 1.78mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	7.35% 0.17mg	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	41% 288mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	10.7% 363mg	13% 439mg	3400mg per day for Men 19-50 years
Selenium	129% 70.7μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.87% 28mg	1500mg per day for Men 19-50 years
Zinc	24% 2.65mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	0.35% 13g	2.38% 88g	3700g per day for Men 19-50 years

Nutrient Comparison: Hard Red Winter Wheat VS Tomato Puree per 100 g

Compare the macro and micronutrient content in 100 g of Hard Red Winter Wheat versus 100 g of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Hard Red Winter Wheat vs Tomato Puree:

• 100 grams of Hard Red Winter Wheat have 15.3 times more Vitamin B1, 1.4 times more Vitamin B2, 3.7 times more Vitamin B3, 2.2 times more Vitamin B5, 2.4 times more Vitamin B6 and 3.5 times more Vitamin B9 than Tomato Puree.
• While 100 g of Canned Tomato Puree contain more Vitamin A, more Vitamin C, 2 times more Vitamin E and 1.8 times more Vitamin K than Hard Red Winter Wheat.
• 100 grams of Hard Red Winter Wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Hard Red Winter Wheat as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Hard Red Winter Wheat vs Tomato Puree:

• 100 grams of Hard Red Winter Wheat have 1.6 times more Calcium, 1.5 times more Copper, 1.8 times more Iron, 5.5 times more Magnesium, 23.6 times more Manganese, 7.2 times more Phosphorus, 101 times more Selenium and 7.4 times more Zinc than Tomato Puree.
• While 100 g of Canned Tomato Puree contain 6.7 times more Water than Hard Red Winter Wheat.
• Both Hard Red Winter Wheat and Tomato Puree contain similar levels of Potassium per 100 grams.
• 100 grams of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Hard Red Winter Wheat have 8.6 times more Energy, 7.3 times more Omega 6, 7.9 times more Carbohydrate, 6.4 times more Fiber and 7.6 times more Protein than Tomato Puree.
• While 100 g of Canned Tomato Puree contain 11.8 times more Sugars than Hard Red Winter Wheat.
• 100 grams of Tomato Puree provide inadequate amounts of Energy and Omega 6
• Both Hard Red Winter Wheat as well as Canned Tomato Puree provide inadequate amounts of Omega 3 in 100 grams.