Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Enriched Self-rising All-purpose White Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%

Macro Nutrients

	Stewed Canned Tomatoes	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Energy	3.56% 103kcal	48.4% 1405kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	3.97% 3.85g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.9% 0.61g	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	9.06% 1.54g	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	227% 295g	130g per day for Men 19-50 years
Sugars	19.3% 14g	1.2% 0.87g	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	70% 39.3g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Enriched Self-rising All-purpose White Wheat Flour	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	223% 2.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	145% 23mg	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	15.3% 0.2mg	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	194% 778μg	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	1.32% 0.2mg	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	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Calcium	13.5% 135mg	134% 1341mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	49.4% 0.44mg	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	232% 18.5mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	173% 3.97mg	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	11.3% 79.4mg	337% 2362mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	248% 137μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	316% 4735mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	9.8% 363g	1.14% 42g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Enriched Self-rising All-purpose White Wheat Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Stewed Canned Tomatoes versus 14 oz of Enriched Self-rising All-purpose White Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Stewed Canned Tomatoes vs Enriched Self-rising All-purpose White Wheat Flour:

• 14 ounces of Stewed Canned Tomatoes have more Vitamin C, 16.6 times more Vitamin E and 8 times more Vitamin K than Enriched Self-rising All-purpose White Wheat Flour.
• While 14 oz of Enriched Self-rising All-purpose White Wheat Flour contain 14.7 times more Vitamin B1, 11.8 times more Vitamin B2, 8.2 times more Vitamin B3, 3.8 times more Vitamin B5, 2.9 times more Vitamin B6 and 39.2 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 Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Enriched Self-rising All-purpose White Wheat Flour:

• 14 ounces of Stewed Canned Tomatoes have 1.7 times more Potassium and 8.6 times more Water than Enriched Self-rising All-purpose White Wheat Flour.
• While 14 oz of Enriched Self-rising All-purpose White Wheat Flour contain 9.9 times more Calcium, 3.5 times more Iron, 1.6 times more Magnesium, 16.9 times more Manganese, 29.8 times more Phosphorus, 57.3 times more Selenium, 5.4 times more Sodium and 3.6 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Enriched Self-rising All-purpose White Wheat Flour contain similar levels of Copper per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Stewed Canned Tomatoes have 16 times more Sugars than Enriched Self-rising All-purpose White Wheat Flour.
• While 14 oz of Enriched Self-rising All-purpose White Wheat Flour contain 13.6 times more Energy, 5.2 times more Omega 6, 12 times more Carbohydrate, 2.7 times more Fiber and 10.9 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 Enriched Self-rising All-purpose White Wheat Flour provide inadequate amounts of Omega 3 in 14 ounces.