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Comparing Nutrients in 1 kilogram Whole Soft Wheat FlourVS Cooked Ripe Red Tomatoes

Macros Ratio

Protein Fat Carbs

Whole Soft Wheat Flour
11%
5%
84%
Cooked Ripe Red Tomatoes
18%
5%
77%
1 kg ▼

Macro Nutrients

114%3320kcal
Energy
6.2%180kcal
3320 kcalvs180 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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20%19.5g
Fat
1.13%1.1g
19.5 gvs1.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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13.4%4.3g
Saturated Fat
0.47%0.15g
4.3 gvs0.15 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
1.25%0.02g
NA gvs0.02 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
2.47%0.42g
NA gvs0.42 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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573%745g
Carbohydrate
31%40g
745 gvs40 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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14%10g
Sugars
34.3%25g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
10 gvs25 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
18%13g
≤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]
NA gvs13 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%12g
NA gvs12 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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345%131g
Fiber
18.4%7g
131 gvs7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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172%96g
Protein
17%9.5g
96 gvs9.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
26.7%240μg
RAE, retinol activity equivalents
0 μgvs240 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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248%2.97mg
Vitamin B1
30%0.36mg
Thiamine
2.97 mgvs0.36 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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145%1.88mg
Vitamin B2
17%0.22mg
Riboflavin
1.88 mgvs0.22 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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334%53.5mg
Vitamin B3
33.3%5.32mg
Niacin, nicotinic acid, niacinamide
53.5 mgvs5.32 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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202%10mg
Vitamin B5
26%1.3mg
Pantothenic acid
10 mgvs1.3 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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147%1.9mg
Vitamin B6
60.8%0.79mg
Pyridoxine
1.9 mgvs0.79 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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70%280μg
Vitamin B9
32.5%130μg
Folates and Folic Acid
280 μgvs130 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
253%228mg
Ascorbic acid
0 mgvs228 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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35.3%5.3mg
Vitamin E
37.3%5.6mg
Tocopherols and Tocotrienols
5.3 mgvs5.6 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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16%19μg
Vitamin K
23.3%28μg
Phytomenadione or phylloquinone
19 μgvs28 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

33%330mg
Calcium
11%110mg
330 mgvs110 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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528%4.75mg
Copper
83.3%0.75mg
4.75 mgvs0.75 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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464%37mg
Iron
85%6.8mg
37 mgvs6.8 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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279%1170mg
Magnesium
21.4%90mg
1170 mgvs90 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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1478%34mg
Manganese
45.7%1.05mg
34 mgvs1.05 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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461%3230mg
Phosphorus
40%280mg
3230 mgvs280 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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116%3940mg
Potassium
64%2180mg
3940 mgvs2180 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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231%127μg
Selenium
9.1%5μg
127 μgvs5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2%30mg
Sodium
7.33%110mg
30 mgvs110 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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269%29.6mg
Zinc
12.7%1.4mg
29.6 mgvs1.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.36%124g
Water
25.5%943g
124 gvs943 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Whole Soft Wheat Flour vs Cooked Ripe Red Tomatoes:
Comparing minerals per 1 kilogram for Whole Soft Wheat Flour vs Cooked Ripe Red Tomatoes:
Comparison of macro-nutrients per 1 kilogram:



Compare more foods per 1 kg: