Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Wheat flour, white, all-purpose, enriched, bleached

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%

Macro Nutrients

	Stewed Canned Tomatoes	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Energy	3.56% 103kcal	50% 1445kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	4% 3.9g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.92% 0.62g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	9.13% 1.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	233% 303g	130g per day for Men 19-50 years
Sugars	19.3% 14g	1.48% 1.07g	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	10.3% 7.46g	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	% 6.47g	NA	g per day for Men 19-50 years
Sucrose	% 0.079g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	260% 3.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	151% 1.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	146% 23.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	13.4% 0.17mg	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	4.96% 20μg	182% 726μg	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	35% 31.4mg	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	22% 3.3mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Calcium	13.5% 135mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	63.5% 0.57mg	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	66% 5.28mg	230% 18.4mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	118% 2.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	332% 149μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.3% 79.4mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	245% 135μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	9.8% 363g	1.28% 47.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Wheat flour, white, all-purpose, enriched, bleached per 14 oz

Compare the macro and micronutrient content in 14 oz of Stewed Canned Tomatoes versus 14 oz of Wheat flour, white, all-purpose, enriched, bleached to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Stewed Canned Tomatoes vs Wheat flour, white, all-purpose, enriched, bleached:

• 14 ounces of Stewed Canned Tomatoes have more Vitamin C, 13.8 times more Vitamin E and 8 times more Vitamin K than Wheat flour, white, all-purpose, enriched, bleached.
• While 14 oz of Wheat flour, white, all-purpose, enriched, bleached contain 17.1 times more Vitamin B1, 14.1 times more Vitamin B2, 8.3 times more Vitamin B3, 3.8 times more Vitamin B5, 2.6 times more Vitamin B6 and 36.6 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 14 ounces of Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Wheat flour, white, all-purpose, enriched, bleached:

• 14 ounces of Stewed Canned Tomatoes have 2.3 times more Calcium, 1.9 times more Potassium, 110.5 times more Sodium and 7.7 times more Water than Wheat flour, white, all-purpose, enriched, bleached.
• While 14 oz of Wheat flour, white, all-purpose, enriched, bleached contain 1.3 times more Copper, 3.5 times more Iron, 1.8 times more Magnesium, 11.6 times more Manganese, 5.4 times more Phosphorus, 56.5 times more Selenium and 4.1 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc
• 14 ounces of Wheat flour, white, all-purpose, enriched, bleached lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Stewed Canned Tomatoes have 13 times more Sugars than Wheat flour, white, all-purpose, enriched, bleached.
• While 14 oz of Wheat flour, white, all-purpose, enriched, bleached contain 14 times more Energy, 5.3 times more Omega 6, 12.3 times more Carbohydrate, 2.7 times more Fiber and 11.4 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Wheat flour, white, all-purpose, enriched, bleached provide inadequate amounts of Omega 3 in 14 ounces.