Comparing Nutrients in 1 kilogram Whole Wheat Flour VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Flour	15%	6%	79%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Whole Wheat Flour	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	117% 3400kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	25.8% 25g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	45.6% 0.73g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	64.3% 11g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	554% 720g	47.6% 62g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	48.6% 35.2g	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	0.69% 0.5g	26% 19g	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	% 0g	% 16.3g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 0.2g	g per day for Men 19-50 years
Fiber	282% 107g	26.3% 10g	38g per day for Men 19-50 years
Protein	236% 132g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Flour	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	418% 5mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	310% 49.6mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.03mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	313% 4.07mg	13% 0.17mg	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	110% 440μg	12.5% 50μg	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	87.8% 79mg	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	47.3% 7.1mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Flour	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	34% 340mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	456% 4.1mg	124% 1.12mg	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	450% 36mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	326% 1370mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	1768% 40.7mg	25.7% 0.59mg	2.3mg per day for Men 19-50 years
Molybdenum	1300% 585μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	510% 3570mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	107% 3630mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	1124% 618μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	236% 26mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	2.9% 107g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Wheat Flour VS Stewed Canned Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Whole Wheat Flour versus 1 kg of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Whole Wheat Flour has 10.9 times more Vitamin B1, 4.7 times more Vitamin B2, 6.9 times more Vitamin B3, 5.3 times more Vitamin B5, 23.9 times more Vitamin B6 and 8.8 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains more Vitamin C and 1.3 times more Vitamin K than Whole-grain Wheat Flour.
• Both Whole Wheat Flour and Stewed Canned Tomatoes provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Whole Wheat Flour have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Whole-grain Wheat Flour as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Whole Wheat Flour vs Stewed Canned Tomatoes:

• 1 kilogram of Whole Wheat Flour has 3.7 times more Copper, 2.7 times more Iron, 11.4 times more Magnesium, 68.9 times more Manganese, 17.9 times more Phosphorus, 1.8 times more Potassium, 103 times more Selenium and 15.3 times more Zinc than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 110.5 times more Sodium and 8.5 times more Water than Whole-grain Wheat Flour.
• Both Whole Wheat Flour and Stewed Canned Tomatoes contain similar levels of Calcium per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Whole Wheat Flour has 13.1 times more Energy, 13.2 times more Fat, 24.3 times more Omega 3, 14.8 times more Omega 6, 11.6 times more Carbohydrate, 10.7 times more Fiber and 14.5 times more Protein than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 8.6 times more Sugars and 37.6 times more Fructose than Whole-grain Wheat Flour.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein