Comparing Nutrients in 14 ounces Tomato Puree VS Enriched Bleached 13% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Enriched Bleached 13% Protein White (industrial) Wheat Flour	15%	4%	81%

Macro Nutrients

	Tomato Puree	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	5.2% 151kcal	49.5% 1437kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	5.65% 5.48g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	15.5% 2.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.4% 35.6g	220% 287g	130g per day for Men 19-50 years
Sugars	26.4% 19g	6.02% 4.37g	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	13% 9.45g	0.16% 0.12g	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	% 9.72g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.64g	g per day for Men 19-50 years
Fiber	20% 7.54g	25% 9.53g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	243% 2.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.4% 5.8mg	148% 23.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	13.7% 0.18mg	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% 43.7μg	169% 675μg	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	46.7% 42mg	0% 0mg	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	52% 7.8mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	82.5% 0.74mg	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	88.3% 7.06mg	251% 20mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	108% 2.48mg	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	22.7% 159mg	67.5% 472mg	700mg per day for Men 19-50 years
Potassium	51.2% 1742mg	15% 508mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	189% 104μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	57.7% 6.35mg	11mg per day for Men 19-50 years
Water	9.43% 349g	1.38% 51g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Enriched Bleached 13% Protein White (industrial) Wheat Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomato Puree versus 14 oz of Enriched Bleached 13% Protein White (industrial) Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomato Puree vs Enriched Bleached 13% Protein White (industrial) Wheat Flour:

• 14 ounces of Tomato Puree have more Vitamin A, 2.8 times more Vitamin B6, more Vitamin C, 39.4 times more Vitamin E and 11.3 times more Vitamin K than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• While 14 oz of Enriched Bleached 13% Protein White (industrial) Wheat Flour contain 29.4 times more Vitamin B1, 5.6 times more Vitamin B2, 4.1 times more Vitamin B3 and 15.5 times more Vitamin B9 than Canned Tomato Puree.
• Both Tomato Puree and Enriched Bleached 13% Protein White (industrial) Wheat Flour provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Enriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Puree as well as Enriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomato Puree vs Enriched Bleached 13% Protein White (industrial) Wheat Flour:

• 14 ounces of Tomato Puree have 1.5 times more Copper, 3.4 times more Potassium and 6.9 times more Water than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• While 14 oz of Enriched Bleached 13% Protein White (industrial) Wheat Flour contain 1.3 times more Calcium, 2.8 times more Iron, 1.5 times more Magnesium, 3.7 times more Manganese, 3 times more Phosphorus, 37.4 times more Selenium and 4.4 times more Zinc than Canned Tomato Puree.
• 14 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Puree have 4.4 times more Sugars and 79.3 times more Fructose than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• While 14 oz of Enriched Bleached 13% Protein White (industrial) Wheat Flour contain 9.5 times more Energy, 8.1 times more Omega 6, 8 times more Carbohydrate, 1.3 times more Fiber and 7.9 times more Protein than Canned Tomato Puree.
• 14 ounces of Tomato Puree provide inadequate amounts of Energy and Omega 6
• Both Canned Tomato Puree as well as Enriched Bleached 13% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 in 14 ounces.