Comparing Nutrients in 100 calories Unenriched Bleached 13% Protein White (industrial) Wheat Flour VS Stewed Canned Tomatoes

Weight per 100 calories

• Unenriched Bleached 13% Protein White (industrial) Wheat Flour: 27.6g
• Stewed Canned Tomatoes: 385g

Unenriched Bleached 13% Protein White (industrial) Wheat Flour has 13.9 times more energy per 100g than Stewed Canned Tomatoes. It has high energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Unenriched Bleached 13% Protein White (industrial) Wheat Flour	15%	4%	81%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Unenriched Bleached 13% Protein White (industrial) Wheat Flour	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	0.29% 0.005g	0.72% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	1.67% 0.28g	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	18.3% 24g	130g per day for Men 19-50 years
Sugars	0.42% 0.3g	18.7% 13.5g	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	9.97% 7.23g	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	% 6.27g	g per day for Men 19-50 years
Sucrose	% 0.044g	% 0.077g	g per day for Men 19-50 years
Fiber	1.74% 0.66g	10% 3.85g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	Unenriched Bleached 13% Protein White (industrial) Wheat Flour	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.85% 34.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.53% 0.02mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.07% 0.33mg	17% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.13% 0.11mg	8.77% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.96% 0.012mg	5.03% 0.065mg	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	2.14% 8.56μg	4.8% 19.2μg	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	33.8% 30.4mg	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	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.069% 0.083μg	7.7% 9.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unenriched Bleached 13% Protein White (industrial) Wheat Flour	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	0.66% 6.63mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	5.74% 0.052mg	48% 0.43mg	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	4.35% 0.35mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	2.3% 9.67mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	7.5% 0.17mg	9.87% 0.23mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	1.04% 35.4mg	23.4% 796mg	3400mg per day for Men 19-50 years
Selenium	13% 7.24μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	0.037% 0.55mg	56.7% 850mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	5.94% 0.65mg	11mg per day for Men 19-50 years
Water	0.096% 3.54g	9.5% 352g	3700g per day for Men 19-50 years

Unenriched Bleached 13% Protein White (industrial) Wheat Flour VS Stewed Canned Tomatoes Nutrients Per 100 Kcal

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

Lets compare vitamin content per 100 calories of Unenriched Bleached 13% Protein White (industrial) Wheat Flour vs Stewed Canned Tomatoes:

• 100 kcal of Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 3.3 times more Vitamin B1, 6.8 times more Vitamin B2, 8.3 times more Vitamin B3, 4.1 times more Vitamin B5, 5.3 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C, 231.1 times more Vitamin E and 111.4 times more Vitamin K than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• 100 calories of Unenriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Unenriched Bleached 13% Protein White (industrial) Wheat Flour as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Unenriched Bleached 13% Protein White (industrial) Wheat Flour vs Stewed Canned Tomatoes:

• 100 calories of Unenriched Bleached 13% Protein White (industrial) Wheat Flour have 3.1 times more Selenium than Stewed Canned Tomatoes.
• While 100 kcal of Stewed Canned Ripe Red Tomatoes contain 19.7 times more Calcium, 8.3 times more Copper, 14.7 times more Iron, 4.8 times more Magnesium, 1.3 times more Manganese, 2.3 times more Phosphorus, 22.5 times more Potassium, 1538.5 times more Sodium, 1.5 times more Zinc and 99.4 times more Water than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• 100 calories of Unenriched Bleached 13% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Stewed Canned Ripe Red Tomatoes contain 44.6 times more Sugars, 872.5 times more Fructose and 5.8 times more Fiber than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• Both Unenriched Bleached 13% Protein White (industrial) Wheat Flour and Stewed Canned Tomatoes offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Unenriched Bleached 13% Protein White (industrial) Wheat Flour provide inadequate amounts of Fiber
• Both Unenriched Bleached 13% Protein White (industrial) Wheat Flour as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.