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

Macros Ratio

	Protein	Fat	Carbs
Whole Soft Wheat Flour	11%	5%	84%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Whole Soft Wheat Flour	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	114% 3320kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.5g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	573% 745g	31% 40g	130g per day for Men 19-50 years
Sugars	14% 10g	34.3% 25g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	345% 131g	18.4% 7g	38g per day for Men 19-50 years
Protein	172% 96g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Whole Soft Wheat Flour	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	248% 2.97mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.88mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	334% 53.5mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	202% 10mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	60.8% 0.79mg	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	70% 280μg	32.5% 130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	253% 228mg	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	35.3% 5.3mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Soft Wheat Flour	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	33% 330mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	528% 4.75mg	83.3% 0.75mg	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	464% 37mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	279% 1170mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	1478% 34mg	45.7% 1.05mg	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	461% 3230mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	116% 3940mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	231% 127μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	269% 29.6mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	3.36% 124g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Whole Soft Wheat Flour vs Cooked Ripe Red Tomatoes:

• Soft Wheat Whole Grain Flour has 8.3 times more Vitamin B1, 8.5 times more Vitamin B2, 10.1 times more Vitamin B3, 7.8 times more Vitamin B5, 2.4 times more Vitamin B6 and 2.2 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, more Vitamin C and 1.5 times more Vitamin K than Soft Wheat Whole Grain Flour.
• Both Soft Wheat Whole Grain Flour and Cooked Ripe Red Tomatoes have similar amounts of Vitamin E per 1 kg.
• Both Soft Wheat Whole Grain Flour as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Whole Soft Wheat Flour vs Cooked Ripe Red Tomatoes:

• Soft Wheat Whole Grain Flour has 3 times more Calcium, 6.3 times more Copper, 5.5 times more Iron, 13 times more Magnesium, 32.4 times more Manganese, 11.5 times more Phosphorus, 1.8 times more Potassium, 25.4 times more Selenium and 21.1 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 7.6 times more Water than Soft Wheat Whole Grain Flour.

Comparison of macro-nutrients per 1 kilogram:

• Soft Wheat Whole Grain Flour has 18.4 times more Energy, 17.7 times more Fat, 28.7 times more Saturated Fat, 18.6 times more Carbohydrate, 18.7 times more Fiber and 10.1 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.4 times more Sugars than Soft Wheat Whole Grain Flour.
• Both Soft Wheat Whole Grain Flour as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.