Comparing Nutrients in 14 ounces Wheat Flour VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Wheat Flour	12%	2%	86%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Wheat Flour	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	50% 1445kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.9g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	1.92% 0.62g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	9.13% 1.55g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	233% 303g	12.2% 16g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	13.6% 9.9g	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	7.17% 5.2g	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	% 4.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	73.2% 41g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Wheat Flour	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	24% 0.31mg	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	25.8% 103μg	13% 51.6μg	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	101% 90mg	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	1.6% 0.24mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Flour	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	33% 0.3mg	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	58% 4.64mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	18% 0.42mg	2.3mg per day for Men 19-50 years
Molybdenum	376% 169μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	61.2% 429mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	245% 135μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Wheat Flour vs Cooked Ripe Red Tomatoes:

• Unenriched All-purpose White Wheat Flour has 3.3 times more Vitamin B1, 1.8 times more Vitamin B2, 2.3 times more Vitamin B3, 3.4 times more Vitamin B5 and 2 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, 1.8 times more Vitamin B6, more Vitamin C, 9.3 times more Vitamin E and 9.3 times more Vitamin K than Unenriched All-purpose White Wheat Flour.
• Both Unenriched All-purpose White Wheat Flour as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Wheat Flour vs Cooked Ripe Red Tomatoes:

• Unenriched All-purpose White Wheat Flour has 1.4 times more Calcium, 1.9 times more Copper, 1.7 times more Iron, 2.4 times more Magnesium, 6.5 times more Manganese, 3.9 times more Phosphorus, 67.8 times more Selenium and 5 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2 times more Potassium and 7.9 times more Water than Unenriched All-purpose White Wheat Flour.

Comparison of macro-nutrients per 14 ounces:

• Unenriched All-purpose White Wheat Flour has 20.2 times more Energy, 8.9 times more Fat, 11 times more Omega 3, 9.3 times more Omega 6, 19 times more Carbohydrate, 3.9 times more Fiber and 10.9 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 9.2 times more Sugars than Unenriched All-purpose White Wheat Flour.
• Both Unenriched All-purpose White Wheat Flour as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.