Comparing Nutrients in 1 kilogram Enriched Bleached 13% Protein White (industrial) Wheat Flour VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 13% Protein White (industrial) Wheat Flour	15%	4%	81%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Tomato Paste	Recommended Dietary Allowance
Energy	125% 3620kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	14.2% 14g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	39% 6.66g	8.94% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	555% 722g	145% 189g	130g per day for Men 19-50 years
Sugars	15% 11g	168% 122g	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	0.41% 0.3g	80.7% 58.5g	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	% 0.3g	% 57.5g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 3g	g per day for Men 19-50 years
Fiber	63% 24g	108% 41g	38g per day for Men 19-50 years
Protein	233% 131g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	84.4% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	613% 7.36mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	342% 4.45mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	372% 59.5mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.2% 3.86mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	166% 2.16mg	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	425% 1700μg	30% 120μg	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	243% 219mg	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	3.33% 0.5mg	287% 43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Tomato Paste	Recommended Dietary Allowance
Calcium	24% 240mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	208% 1.87mg	406% 3.65mg	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	633% 50.6mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	271% 6.24mg	131% 3.02mg	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	170% 1190mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	298% 10140mg	3400mg per day for Men 19-50 years
Selenium	476% 262μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	145% 16mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	3.46% 128g	20% 735g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Bleached 13% Protein White (industrial) Wheat Flour VS Tomato Paste per 1 kg

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

Lets compare vitamin content per 1 kilogram of Enriched Bleached 13% Protein White (industrial) Wheat Flour vs Tomato Paste:

• 1 kilogram of Enriched Bleached 13% Protein White (industrial) Wheat Flour has 12.3 times more Vitamin B1, 2.9 times more Vitamin B2, 1.9 times more Vitamin B3, 2.7 times more Vitamin B5 and 14.2 times more Vitamin B9 than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains more Vitamin A, 4.8 times more Vitamin B6, more Vitamin C, 86 times more Vitamin E and 38 times more Vitamin K than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• 1 kilogram of Enriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Enriched Bleached 13% Protein White (industrial) Wheat Flour as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Enriched Bleached 13% Protein White (industrial) Wheat Flour vs Tomato Paste:

• 1 kilogram of Enriched Bleached 13% Protein White (industrial) Wheat Flour has 1.7 times more Iron, 2.1 times more Manganese, 1.4 times more Phosphorus, 4.9 times more Selenium and 2.5 times more Zinc than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 1.5 times more Calcium, 2 times more Copper, 7.9 times more Potassium and 29.5 times more Sodium than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 13% Protein White (industrial) Wheat Flour and Tomato Paste contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Enriched Bleached 13% Protein White (industrial) Wheat Flour has 4.4 times more Energy, 4.4 times more Omega 6, 3.8 times more Carbohydrate and 3 times more Protein than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 11.1 times more Sugars, 195 times more Fructose and 1.7 times more Fiber than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 6
• Both Enriched Bleached 13% Protein White (industrial) Wheat Flour as well as Canned Tomato Paste provide inadequate amounts of Omega 3 in one kilogram.