Comparing Nutrients in 1 kilogram Wheat flour, white, all-purpose, enriched, bleached VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, bleached	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	126% 3640kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	4.84% 1.55g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	587% 763g	27% 35.3g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	35.6% 26g	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	18.3% 13.3g	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	NA	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	71% 27g	10.5% 4g	38g per day for Men 19-50 years
Protein	184% 103g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, bleached	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	654% 7.85mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	380% 4.94mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	369% 59mg	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.6% 4.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	54% 0.7mg	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	458% 1830μg	50% 200μg	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	779% 701mg	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	4% 0.6mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat flour, white, all-purpose, enriched, bleached	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	15% 150mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	46.7% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.73% 69μg	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	580% 46.4mg	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	297% 6.82mg	29.6% 0.68mg	2.3mg per day for Men 19-50 years
Molybdenum	836% 376μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	154% 1080mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	64% 2170mg	3400mg per day for Men 19-50 years
Selenium	616% 339μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	169% 2530mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.22% 119g	25.5% 942g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat flour, white, all-purpose, enriched, bleached VS Tomato Juice with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Wheat flour, white, all-purpose, enriched, bleached versus 1 kg of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Wheat flour, white, all-purpose, enriched, bleached vs Tomato Juice with Salt:

• 1 kilogram of Wheat flour, white, all-purpose, enriched, bleached has 7.9 times more Vitamin B1, 6.3 times more Vitamin B2, 8.8 times more Vitamin B3 and 9.2 times more Vitamin B9 than Tomato Juice with Salt.
• While 1 kg of Canned Tomato Juice with Salt contains more Vitamin A, 1.6 times more Vitamin B6, more Vitamin C and 5.3 times more Vitamin E than Wheat flour, white, all-purpose, enriched, bleached.
• 1 kilogram of Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Wheat flour, white, all-purpose, enriched, bleached as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Wheat flour, white, all-purpose, enriched, bleached vs Tomato Juice with Salt:

• 1 kilogram of Wheat flour, white, all-purpose, enriched, bleached has 3.4 times more Copper, 11.9 times more Iron, 2 times more Magnesium, 10 times more Manganese, 5.7 times more Phosphorus, 67.8 times more Selenium and 6.4 times more Zinc than Tomato Juice with Salt.
• While 1 kg of Canned Tomato Juice with Salt contains 2 times more Potassium, 126.5 times more Sodium and 7.9 times more Water than Wheat flour, white, all-purpose, enriched, bleached.
• 1 kilogram of Tomato Juice with Salt lack sufficient amounts of Selenium and Zinc
• Both Wheat flour, white, all-purpose, enriched, bleached as well as Canned Tomato Juice with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Wheat flour, white, all-purpose, enriched, bleached has 21.4 times more Energy, 17.8 times more Omega 6, 21.6 times more Carbohydrate, 6.8 times more Fiber and 12.2 times more Protein than Tomato Juice with Salt.
• While 1 kg of Canned Tomato Juice with Salt contains 9.6 times more Sugars than Wheat flour, white, all-purpose, enriched, bleached.
• 1 kilogram of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Wheat flour, white, all-purpose, enriched, bleached as well as Canned Tomato Juice with Salt provide inadequate amounts of Omega 3 in one kilogram.