Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Enriched Wheat Flour

Macros Ratio

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

Macro Nutrients

	Cooked Ripe Red Tomatoes	Enriched Wheat Flour	Recommended Dietary Allowance
Energy	6.2% 180kcal	126% 3640kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	4.84% 1.55g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	587% 763g	130g per day for Men 19-50 years
Sugars	34.3% 25g	3.72% 2.7g	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	18% 13g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	71% 27g	38g per day for Men 19-50 years
Protein	17% 9.5g	184% 103g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Enriched Wheat Flour	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	654% 7.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	380% 4.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	369% 59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	87.6% 4.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	34% 0.44mg	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	32.5% 130μg	458% 1830μg	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	253% 228mg	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	37.3% 5.6mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Enriched Wheat Flour	Recommended Dietary Allowance
Calcium	11% 110mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	160% 1.44mg	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	85% 6.8mg	580% 46.4mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	297% 6.82mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	616% 277μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	40% 280mg	154% 1080mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	616% 339μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	25.5% 943g	3.22% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Enriched Wheat Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Ripe Red Tomatoes versus 1 kg of Enriched Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Enriched Wheat Flour:

• 1 kilogram of Cooked Ripe Red Tomatoes has more Vitamin A, 1.8 times more Vitamin B6, more Vitamin C, 2.4 times more Vitamin E and 9.3 times more Vitamin K than Enriched Wheat Flour.
• While 1 kg of Unbleached Enriched All-purpose White Wheat Flour contains 21.8 times more Vitamin B1, 22.5 times more Vitamin B2, 11.1 times more Vitamin B3, 3.4 times more Vitamin B5 and 14.1 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 kilogram of Enriched Wheat Flour have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Unbleached Enriched All-purpose White Wheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Enriched Wheat Flour:

• 1 kilogram of Cooked Ripe Red Tomatoes has 2 times more Potassium and 7.9 times more Water than Enriched Wheat Flour.
• While 1 kg of Unbleached Enriched All-purpose White Wheat Flour contains 1.9 times more Copper, 6.8 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.
• 1 kilogram of Cooked Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc
• Both Cooked Ripe Red Tomatoes as well as Unbleached Enriched All-purpose White Wheat Flour lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Ripe Red Tomatoes has 9.2 times more Sugars than Enriched Wheat Flour.
• While 1 kg of Unbleached Enriched All-purpose White Wheat Flour contains 20.2 times more Energy, 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.
• 1 kilogram of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Cooked Ripe Red Tomatoes as well as Unbleached Enriched All-purpose White Wheat Flour provide inadequate amounts of Omega 3 in one kilogram.