Comparing Nutrients in 1 pound Tomato Puree VS Whole Soft Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Whole Soft Wheat Flour	11%	5%	84%

Macro Nutrients

	Tomato Puree	Whole Soft Wheat Flour	Recommended Dietary Allowance
Energy	5.94% 172kcal	52% 1506kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	9.1% 8.85g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	6.1% 1.95g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.3% 40.7g	260% 338g	130g per day for Men 19-50 years
Sugars	30.2% 22g	6.4% 4.63g	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	15% 10.8g	NA	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	156% 59.4g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	78% 43.6g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Whole Soft Wheat Flour	Recommended Dietary Allowance
Vitamin A	13% 118μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	112% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.6% 6.65mg	152% 24.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	66.6% 0.87mg	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	12.5% 50μg	31.8% 127μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	53.4% 48mg	0% 0mg	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	59.6% 8.94mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.4μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Whole Soft Wheat Flour	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	239% 2.15mg	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	101% 8.07mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	126% 531mg	420mg per day for Men 19-50 years
Manganese	33.3% 0.77mg	670% 15.4mg	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	26% 181mg	209% 1465mg	700mg per day for Men 19-50 years
Potassium	58.6% 1991mg	52.6% 1787mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	105% 57.6μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	122% 13.4mg	11mg per day for Men 19-50 years
Water	10.8% 399g	1.52% 56.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Whole Soft Wheat Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomato Puree versus 1 lb of Whole Soft Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tomato Puree vs Whole Soft Wheat Flour:

• 1 pound of Tomato Puree has more Vitamin A, more Vitamin C, 3.7 times more Vitamin E and 1.8 times more Vitamin K than Whole Soft Wheat Flour.
• While 1 lb of Soft Wheat Whole Grain Flour contains 11.9 times more Vitamin B1, 2.4 times more Vitamin B2, 3.6 times more Vitamin B3, 2.3 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.5 times more Vitamin B9 than Canned Tomato Puree.
• 1 pound of Whole Soft Wheat Flour have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Tomato Puree as well as Soft Wheat Whole Grain Flour have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Tomato Puree vs Whole Soft Wheat Flour:

• 1 pound of Tomato Puree has 7.1 times more Water than Whole Soft Wheat Flour.
• While 1 lb of Soft Wheat Whole Grain Flour contains 1.8 times more Calcium, 1.7 times more Copper, 2.1 times more Iron, 5.1 times more Magnesium, 20.1 times more Manganese, 8.1 times more Phosphorus, 18.1 times more Selenium and 8.2 times more Zinc than Canned Tomato Puree.
• Both Tomato Puree and Whole Soft Wheat Flour contain similar levels of Potassium per one pound.
• 1 pound of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Puree has 4.7 times more Sugars than Whole Soft Wheat Flour.
• While 1 lb of Soft Wheat Whole Grain Flour contains 8.7 times more Energy, 9.3 times more Fat, 8.3 times more Carbohydrate, 6.9 times more Fiber and 5.8 times more Protein than Canned Tomato Puree.
• 1 pound of Tomato Puree provide inadequate amounts of Energy