Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS Unenriched Bleached 13% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Unenriched Bleached 13% Protein White (industrial) Wheat Flour	15%	4%	81%

Macro Nutrients

	Stewed Canned Tomatoes	Unenriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	8.97% 260kcal	125% 3620kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	14.2% 14g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	39% 6.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.6% 62g	555% 722g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	15% 11g	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	26% 19g	0.41% 0.3g	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	% 16.3g	% 0.3g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 1.6g	g per day for Men 19-50 years
Fiber	26.3% 10g	63% 24g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	233% 131g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Unenriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Vitamin A	10% 90μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	162% 1.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	77.2% 3.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	34.6% 0.45mg	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	12.5% 50μg	77.5% 310μg	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	87.8% 79mg	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	55.3% 8.3mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Unenriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	34% 340mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	208% 1.87mg	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	166% 13.3mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	271% 6.24mg	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	28.6% 200mg	170% 1190mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	476% 262μg	55μg per day for Men 19-50 years
Sodium	147% 2210mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	145% 16mg	11mg per day for Men 19-50 years
Water	24.7% 915g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Unenriched Bleached 13% Protein White (industrial) Wheat Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Stewed Canned Tomatoes versus 1 kg of Unenriched Bleached 13% Protein White (industrial) Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Stewed Canned Tomatoes vs Unenriched Bleached 13% Protein White (industrial) Wheat Flour:

• 1 kilogram of Stewed Canned Tomatoes has more Vitamin C, 16.6 times more Vitamin E and 8 times more Vitamin K than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• While 1 kg of Unenriched Bleached 13% Protein White (industrial) Wheat Flour contains 4.2 times more Vitamin B1, 2.1 times more Vitamin B2, 1.7 times more Vitamin B3, 3.4 times more Vitamin B5, 2.6 times more Vitamin B6 and 6.2 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 1 kilogram of Unenriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Unenriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Stewed Canned Tomatoes vs Unenriched Bleached 13% Protein White (industrial) Wheat Flour:

• 1 kilogram of Stewed Canned Tomatoes has 1.4 times more Calcium, 1.6 times more Potassium, 110.5 times more Sodium and 7.1 times more Water than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• While 1 kg of Unenriched Bleached 13% Protein White (industrial) Wheat Flour contains 1.7 times more Copper, 2.9 times more Magnesium, 10.6 times more Manganese, 6 times more Phosphorus, 43.7 times more Selenium and 9.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Unenriched Bleached 13% Protein White (industrial) Wheat Flour contain similar levels of Iron per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Stewed Canned Tomatoes has 3.2 times more Sugars and 62.7 times more Fructose than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• While 1 kg of Unenriched Bleached 13% Protein White (industrial) Wheat Flour contains 13.9 times more Energy, 9 times more Omega 6, 11.7 times more Carbohydrate, 2.4 times more Fiber and 14.4 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Unenriched Bleached 13% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 in one kilogram.