Comparing Nutrients in 1 pound Canned Tomatoes with Green Chilies VS Wheat flour, white, all-purpose, enriched, bleached

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Energy	2.35% 68kcal	57% 1651kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	4.6% 4.45g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	10.4% 1.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	266% 346g	130g per day for Men 19-50 years
Sugars	NA	1.7% 1.22g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	32.2% 12.2g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	83.7% 47g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	297% 3.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	167% 26.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	39.7% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	15.4% 0.2mg	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	10.2% 41μg	208% 830μg	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	31.2% 28mg	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	NA	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Calcium	9.07% 91mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	72.6% 0.65mg	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	14.7% 1.18mg	263% 21mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	379% 171μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.07% 63.5mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	280% 154μg	55μg per day for Men 19-50 years
Sodium	121% 1819mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	11.6% 427g	1.46% 54g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Wheat flour, white, all-purpose, enriched, bleached per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Tomatoes with Green Chilies versus 1 lb of Wheat flour, white, all-purpose, enriched, bleached to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Tomatoes with Green Chilies vs Wheat flour, white, all-purpose, enriched, bleached:

• 1 pound of Canned Tomatoes with Green Chilies has more Vitamin A, 2.3 times more Vitamin B6 and more Vitamin C than Wheat flour, white, all-purpose, enriched, bleached.
• While 1 lb of Wheat flour, white, all-purpose, enriched, bleached contains 23.1 times more Vitamin B1, 26 times more Vitamin B2, 9.2 times more Vitamin B3, 3 times more Vitamin B5 and 20.3 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 1 pound of Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Tomatoes with Green Chilies vs Wheat flour, white, all-purpose, enriched, bleached:

• 1 pound of Canned Tomatoes with Green Chilies has 1.3 times more Calcium, 200.5 times more Sodium and 7.9 times more Water than Wheat flour, white, all-purpose, enriched, bleached.
• While 1 lb of Wheat flour, white, all-purpose, enriched, bleached contains 1.6 times more Copper, 17.8 times more Iron, 2 times more Magnesium, 5.2 times more Manganese, 7.7 times more Phosphorus, 84.8 times more Selenium and 5.4 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Wheat flour, white, all-purpose, enriched, bleached contain similar levels of Potassium per one pound.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc
• 1 pound of Wheat flour, white, all-purpose, enriched, bleached lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Wheat flour, white, all-purpose, enriched, bleached contains 24.3 times more Energy, 13.5 times more Omega 6, 21.1 times more Carbohydrate and 15 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 6 and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Wheat flour, white, all-purpose, enriched, bleached provide inadequate amounts of Omega 3 in one pound.