Comparing Nutrients in 14 ounces Canned Tomatoes with Green Chilies VS Enriched Bleached 11.5% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Enriched Bleached 11.5% Protein White (industrial) Wheat Flour	13%	4%	83%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Enriched Bleached 11.5% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	49.7% 1441kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	5.93% 5.75g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	225% 293g	130g per day for Men 19-50 years
Sugars	NA	6.13% 4.45g	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	NA	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	NA	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	NA	25% 9.53g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	81.5% 45.6g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Enriched Bleached 11.5% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	243% 2.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	148% 23.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	9.77% 0.13mg	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	8.93% 35.7μg	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	27.3% 24.6mg	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	NA	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Enriched Bleached 11.5% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	71% 0.64mg	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	13% 1.03mg	251% 20mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	117% 2.7mg	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	7.94% 55.6mg	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	16% 548mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	198% 109μg	55μg per day for Men 19-50 years
Sodium	106% 1592mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	30.3% 3.33mg	11mg per day for Men 19-50 years
Water	10% 374g	1.36% 50.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Enriched Bleached 11.5% Protein White (industrial) Wheat Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Tomatoes with Green Chilies versus 14 oz of Enriched Bleached 11.5% Protein White (industrial) Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Tomatoes with Green Chilies vs Enriched Bleached 11.5% Protein White (industrial) Wheat Flour:

• 14 ounces of Canned Tomatoes with Green Chilies have more Vitamin A, 3.2 times more Vitamin B6 and more Vitamin C than Enriched Bleached 11.5% Protein White (industrial) Wheat Flour.
• While 14 oz of Enriched Bleached 11.5% Protein White (industrial) Wheat Flour contain 21.6 times more Vitamin B1, 23.4 times more Vitamin B2, 9.3 times more Vitamin B3, 2.7 times more Vitamin B5 and 18.9 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 14 ounces of Enriched Bleached 11.5% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Enriched Bleached 11.5% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Tomatoes with Green Chilies vs Enriched Bleached 11.5% Protein White (industrial) Wheat Flour:

• 14 ounces of Canned Tomatoes with Green Chilies have 200.5 times more Sodium and 7.4 times more Water than Enriched Bleached 11.5% Protein White (industrial) Wheat Flour.
• While 14 oz of Enriched Bleached 11.5% Protein White (industrial) Wheat Flour contain 1.8 times more Copper, 19.5 times more Iron, 2.7 times more Magnesium, 5.1 times more Manganese, 8 times more Phosphorus, 1.3 times more Potassium, 68.8 times more Selenium and 6.5 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Enriched Bleached 11.5% Protein White (industrial) Wheat Flour contain 24.2 times more Energy, 25.3 times more Omega 6, 20.4 times more Carbohydrate and 16.7 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 6 and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Enriched Bleached 11.5% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 in 14 ounces.