Comparing Nutrients in 1 pound Tomatoes in Juice with Salt VS Enriched Self-rising All-purpose White Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%

Macro Nutrients

	Tomatoes in Juice with Salt	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	55.4% 1606kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	10.4% 1.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	259% 337g	130g per day for Men 19-50 years
Sugars	16% 11.6g	1.38% 1g	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	8.2% 5.94g	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	% 5.62g	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	32.2% 12.2g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	80% 45g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	255% 3.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	165% 26.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	39.7% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	17.4% 0.23mg	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	9.07% 36.3μg	222% 889μg	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	63.5% 57mg	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	18% 2.68mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Calcium	15% 150mg	153% 1533mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	56.4% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	32.3% 2.6mg	265% 21mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	197% 4.54mg	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	11% 77mg	386% 2699mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	284% 156μg	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	361% 5411mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	11.6% 430g	1.3% 48g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Enriched Self-rising All-purpose White Wheat Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomatoes in Juice with Salt versus 1 lb of Enriched Self-rising All-purpose White Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tomatoes in Juice with Salt vs Enriched Self-rising All-purpose White Wheat Flour:

• 1 pound of Tomatoes in Juice with Salt has more Vitamin A, 2.2 times more Vitamin B6, more Vitamin C, 11.8 times more Vitamin E and 8.7 times more Vitamin K than Enriched Self-rising All-purpose White Wheat Flour.
• While 1 lb of Enriched Self-rising All-purpose White Wheat Flour contains 7.5 times more Vitamin B2, 8.2 times more Vitamin B3, 3.7 times more Vitamin B5 and 24.5 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Enriched Self-rising All-purpose White Wheat Flour provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomatoes in Juice with Salt vs Enriched Self-rising All-purpose White Wheat Flour:

• 1 pound of Tomatoes in Juice with Salt has 1.5 times more Potassium and 8.9 times more Water than Enriched Self-rising All-purpose White Wheat Flour.
• While 1 lb of Enriched Self-rising All-purpose White Wheat Flour contains 10.2 times more Calcium, 2.2 times more Copper, 8.2 times more Iron, 1.9 times more Magnesium, 14.7 times more Manganese, 35 times more Phosphorus, 49.1 times more Selenium, 10.4 times more Sodium and 5.2 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 pound of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomatoes in Juice with Salt has 11.6 times more Sugars than Enriched Self-rising All-purpose White Wheat Flour.
• While 1 lb of Enriched Self-rising All-purpose White Wheat Flour contains 22.1 times more Energy, 4 times more Omega 6, 21.4 times more Carbohydrate, 1.4 times more Fiber and 12.5 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 pound of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Enriched Self-rising All-purpose White Wheat Flour provide inadequate amounts of Omega 3 in one pound.