Comparing Nutrients in 1 kilogram Wheat flour, white, all-purpose, enriched, calcium-fortified VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Wheat flour, white, all-purpose, enriched, calcium-fortified	12%	2%	86%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	126% 3640kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	4.84% 1.55g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	587% 763g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	NA	35% 25.5g	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% 13g	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	% 12.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	71% 27g	50% 19g	38g per day for Men 19-50 years
Protein	184% 103g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	654% 7.85mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	380% 4.94mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	369% 59mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.6% 4.38mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	85.4% 1.1mg	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	20% 80μg	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	140% 126mg	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	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	252% 2520mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.28% 51μg	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	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	24% 100mg	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	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	154% 1080mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.22% 119g	25.6% 948g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat flour, white, all-purpose, enriched, calcium-fortified VS Tomatoes in Juice with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Wheat flour, white, all-purpose, enriched, calcium-fortified versus 1 kg of Tomatoes in 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, calcium-fortified vs Tomatoes in Juice with Salt:

• 1 kilogram of Wheat flour, white, all-purpose, enriched, calcium-fortified has 1.4 times more Vitamin B1, 9 times more Vitamin B2, 8.3 times more Vitamin B3, 3.7 times more Vitamin B5 and 22.9 times more Vitamin B9 than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains more Vitamin A, 2.5 times more Vitamin B6, more Vitamin C and 9.8 times more Vitamin E than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• 1 kilogram of Wheat flour, white, all-purpose, enriched, calcium-fortified have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Wheat flour, white, all-purpose, enriched, calcium-fortified vs Tomatoes in Juice with Salt:

• 1 kilogram of Wheat flour, white, all-purpose, enriched, calcium-fortified has 7.6 times more Calcium, 2.8 times more Copper, 8.1 times more Iron, 2.2 times more Magnesium, 10 times more Manganese, 6.4 times more Phosphorus and 5.8 times more Zinc than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 1.8 times more Potassium, 57.5 times more Sodium and 7.9 times more Water than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• 1 kilogram of Tomatoes in Juice with Salt lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Wheat flour, white, all-purpose, enriched, calcium-fortified has 22.8 times more Energy, 4 times more Omega 6, 22 times more Carbohydrate, 1.4 times more Fiber and 13.1 times more Protein than Tomatoes in Juice with Salt.
• 1 kilogram of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Omega 3 in one kilogram.