Comparing Nutrients in 100 calories Enriched Bleached 13% Protein White (industrial) Wheat Flour VS Canned Tomatoes with Green Chilies

Weight per 100 calories

• Enriched Bleached 13% Protein White (industrial) Wheat Flour: 27.6g
• Canned Tomatoes with Green Chilies: 667g

Enriched Bleached 13% Protein White (industrial) Wheat Flour has 24.1 times more energy per 100g than Canned Tomatoes with Green Chilies. It has high energy density when compared to other foods. Canned Red Ripe Tomatoes with Green Chilies having very low energy density.

Discover which food has more nutrients per 100 calories - Enriched Bleached 13% Protein White (industrial) Wheat Flour or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 13% Protein White (industrial) Wheat Flour	15%	4%	81%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.55% 0.53g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	0.29% 0.005g	0.42% 0.007g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	18.6% 24g	130g per day for Men 19-50 years
Sugars	0.42% 0.3g	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	0.011% 0.008g	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	% 0.008g	NA	g per day for Men 19-50 years
Sucrose	% 0.044g	NA	g per day for Men 19-50 years
Fiber	1.74% 0.66g	NA	38g per day for Men 19-50 years
Protein	6.45% 3.6g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	15% 133μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	9.74% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.64mg	26.7% 4.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.13% 0.11mg	19.7% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.96% 0.012mg	53% 0.69mg	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	11.7% 47μg	15% 60μg	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	46% 41.3mg	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	0.092% 0.014mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.069% 0.083μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	0.66% 6.63mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	5.74% 0.052mg	66.7% 0.6mg	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	17.5% 1.4mg	21.7% 1.73mg	8mg per day for Men 19-50 years
Magnesium	2.3% 9.67mg	17.5% 73.3mg	420mg per day for Men 19-50 years
Manganese	7.5% 0.17mg	38.3% 0.88mg	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	4.7% 33mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	1.04% 35.4mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	13% 7.24μg	4.85% 2.67μg	55μg per day for Men 19-50 years
Sodium	0.037% 0.55mg	178% 2673mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	7.88% 0.87mg	11mg per day for Men 19-50 years
Water	0.096% 3.54g	17% 628g	3700g per day for Men 19-50 years

Enriched Bleached 13% Protein White (industrial) Wheat Flour VS Canned Tomatoes With Green Chilies Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Enriched Bleached 13% Protein White (industrial) Wheat Flour or Canned Tomatoes with Green Chilies?

Lets compare vitamin content per 100 calories of Enriched Bleached 13% Protein White (industrial) Wheat Flour vs Canned Tomatoes with Green Chilies:

• 100 kcal of Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin A, 2.6 times more Vitamin B3, 9.3 times more Vitamin B5, 55.2 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 13% Protein White (industrial) Wheat Flour and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B1 and Vitamin B2 per 100 calories.
• 100 calories of Enriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Enriched Bleached 13% Protein White (industrial) Wheat Flour as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Enriched Bleached 13% Protein White (industrial) Wheat Flour vs Canned Tomatoes with Green Chilies:

• 100 calories of Enriched Bleached 13% Protein White (industrial) Wheat Flour have 2.7 times more Selenium than Canned Tomatoes with Green Chilies.
• While 100 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 20.1 times more Calcium, 11.6 times more Copper, 7.6 times more Magnesium, 5.1 times more Manganese, 2.8 times more Phosphorus, 20.2 times more Potassium, 4838.7 times more Sodium, 2 times more Zinc and 177.4 times more Water than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 13% Protein White (industrial) Wheat Flour and Canned Tomatoes with Green Chilies contain similar levels of Iron per 100 calories.
• 100 calories of Enriched Bleached 13% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.3 times more Protein than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 13% Protein White (industrial) Wheat Flour and Canned Tomatoes with Green Chilies offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Enriched Bleached 13% Protein White (industrial) Wheat Flour as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.