Comparing Nutrients in 300 calories Cooked SpeltVS Cooked Ripe Red Tomatoes

Weight per 300 calories

Cooked Spelt

236g

Cooked Ripe Red Tomatoes

1667g

Cooked Spelt has 7.1 times more energy per 100g than Cooked Ripe Red Tomatoes. It has average energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Cooked Spelt or Cooked Ripe Red Tomatoes?

Macros Ratio

Protein Fat Carbs

Cooked Spelt

16%

78%

Cooked Ripe Red Tomatoes

18%

77%

300 kcal ▼

Macro Nutrients

Cooked Speltvs Cooked Ripe Red Tomatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.07%2g

Fat

1.9%1.83g

2 gvs1.83 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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Saturated Fat

0.78%0.25g

NA gvs0.25 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

2.1%0.033g

NA gvs0.033 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

4.1%0.7g

NA gvs0.7 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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48%62.5g

Carbohydrate

51.4%67g

62.5 gvs67 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

57.2%41.5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs41.5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

30%22g

≤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]

NA gvs22 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%19.7g

NA gvs19.7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0g

NA gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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24.2%9.2g

Fiber

30.7%11.7g

9.2 gvs11.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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23.2%13g

Protein

28.3%16g

13 gvs16 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cooked Speltvs Cooked Ripe Red Tomatoes

0%0μg

Vitamin A

44.4%400μg

RAE, retinol activity equivalents

0 μgvs400 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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20.3%0.24mg

Vitamin B1

50%0.6mg

Thiamine

0.24 mgvs0.6 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.45%0.071mg

Vitamin B2

28.2%0.37mg

Riboflavin

0.071 mgvs0.37 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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38%6.07mg

Vitamin B3

55.4%8.87mg

Niacin, nicotinic acid, niacinamide

6.07 mgvs8.87 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

43%2.15mg

Pantothenic acid

NA mgvs2.15 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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14.5%0.19mg

Vitamin B6

101%1.3mg

Pyridoxine

0.19 mgvs1.3 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7.68%30.7μg

Vitamin B9

54%217μg

Folates and Folic Acid

30.7 μgvs217 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

422%380mg

Ascorbic acid

0 mgvs380 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.1%0.61mg

Vitamin E

62.2%9.33mg

Tocopherols and Tocotrienols

0.61 mgvs9.33 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

39%46.7μg

Phytomenadione or phylloquinone

NA μgvs46.7 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Speltvs Cooked Ripe Red Tomatoes

2.36%23.6mg

Calcium

18.3%183mg

23.6 mgvs183 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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56.4%0.51mg

Copper

139%1.25mg

0.51 mgvs1.25 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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49.3%3.94mg

Iron

142%11.3mg

3.94 mgvs11.3 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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27.6%116mg

Magnesium

35.7%150mg

116 mgvs150 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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112%2.58mg

Manganese

76%1.75mg

2.58 mgvs1.75 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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50.6%354mg

Phosphorus

66.7%467mg

354 mgvs467 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.94%338mg

Potassium

107%3633mg

338 mgvs3633 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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17%9.45μg

Selenium

15%8.33μg

9.45 μgvs8.33 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.79%12mg

Sodium

12.2%183mg

12 mgvs183 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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27%2.95mg

Zinc

21.2%2.33mg

2.95 mgvs2.33 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.25%157g

Water

42.5%1572g

157 gvs1572 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Cooked Spelt vs Cooked Ripe Red Tomatoes:

Cooked Ripe Red Tomatoes contain more Vitamin A, 2.5 times more Vitamin B1, 5.2 times more Vitamin B2, 1.5 times more Vitamin B3, 7 times more Vitamin B6, 7.1 times more Vitamin B9, more Vitamin C and 15.2 times more Vitamin E than Cooked Spelt.
Both Cooked Spelt as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Cooked Spelt vs Cooked Ripe Red Tomatoes:

Cooked Spelt has 1.5 times more Manganese and 1.3 times more Zinc than Cooked Ripe Red Tomatoes.
While Cooked Ripe Red Tomatoes contain 7.8 times more Calcium, 2.5 times more Copper, 2.9 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus, 10.8 times more Potassium, 15.5 times more Sodium and 10 times more Water than Cooked Spelt.
Both Cooked Spelt and Cooked Ripe Red Tomatoes have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cooked Ripe Red Tomatoes contain 1.3 times more Fiber than Cooked Spelt.
Both Cooked Spelt and Cooked Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Cooked Spelt as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cooked SpeltVS TeffCooked Ripe Red TomatoesVS TeffCooked SpeltVS Tomatoes in Juice with SaltCooked Ripe Red TomatoesVS Tomatoes in Juice with Salt

Compare Foods

Comparing Nutrients in 300 calories Cooked SpeltVS Cooked Ripe Red Tomatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Cooked Spelt or Cooked Ripe Red Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: