Comparing Nutrients in 1 kilogram Wheat Flour VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Wheat Flour	12%	2%	86%
Tomatoes	17%	9%	74%

Macro Nutrients

	Wheat Flour	Tomatoes	Recommended Dietary Allowance
Energy	126% 3640kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	4.84% 1.55g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	587% 763g	30% 39g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	36.3% 26.3g	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	19% 13.7g	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	31.6% 12g	38g per day for Men 19-50 years
Protein	184% 103g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Wheat Flour	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.6% 4.38mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	65% 260μg	37.5% 150μg	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	152% 137mg	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	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Flour	Tomatoes	Recommended Dietary Allowance
Calcium	15% 150mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	146% 11.7mg	33.8% 2.7mg	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	49.6% 1.14mg	2.3mg per day for Men 19-50 years
Molybdenum	947% 426μg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	616% 339μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	3.22% 119g	25.5% 945g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Wheat Flour vs Tomatoes:

• Unenriched All-purpose White Wheat Flour has 3.2 times more Vitamin B1, 2.1 times more Vitamin B2, 2.1 times more Vitamin B3, 4.9 times more Vitamin B5 and 1.7 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 1.8 times more Vitamin B6, more Vitamin C, 9 times more Vitamin E and 26.3 times more Vitamin K than Unenriched All-purpose White Wheat Flour.
• Both Unenriched All-purpose White Wheat Flour as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Wheat Flour vs Tomatoes:

• Unenriched All-purpose White Wheat Flour has 1.5 times more Calcium, 2.4 times more Copper, 4.3 times more Iron, 2 times more Magnesium, 6 times more Manganese, 4.5 times more Phosphorus, more Selenium and 4.1 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.2 times more Potassium and 7.9 times more Water than Unenriched All-purpose White Wheat Flour.

Comparison of macro-nutrients per 1 kilogram:

• Unenriched All-purpose White Wheat Flour has 20.2 times more Energy, 4.9 times more Fat, 7.3 times more Omega 3, 4.9 times more Omega 6, 19.6 times more Carbohydrate, 2.3 times more Fiber and 11.7 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 9.7 times more Sugars than Unenriched All-purpose White Wheat Flour.
• Both Unenriched All-purpose White Wheat Flour as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.