Comparing Nutrients in 1 pound Tomatoes VS Unenriched Bleached 13% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Unenriched Bleached 13% Protein White (industrial) Wheat Flour	15%	4%	81%

Macro Nutrients

	Tomatoes	Unenriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	56.6% 1642kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	6.45% 6.26g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	2.68% 0.86g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	17.8% 3.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	252% 327g	130g per day for Men 19-50 years
Sugars	16.5% 12g	6.9% 5g	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	8.57% 6.2g	0.19% 0.14g	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	% 5.67g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.73g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	28.6% 11g	38g per day for Men 19-50 years
Protein	7.13% 4g	106% 59.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Unenriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Vitamin A	21% 191μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	73.3% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	34% 5.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	35% 141μg	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	69% 62mg	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	16.3% 2.45mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Unenriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	94% 0.85mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	71.4% 5.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	123% 2.83mg	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	15.6% 109mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	216% 119μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	66% 7.26mg	11mg per day for Men 19-50 years
Water	11.6% 429g	1.57% 58g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Unenriched Bleached 13% Protein White (industrial) Wheat Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomatoes versus 1 lb of Unenriched Bleached 13% Protein White (industrial) Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tomatoes vs Unenriched Bleached 13% Protein White (industrial) Wheat Flour:

• 1 pound of Tomatoes has more Vitamin A, 1.8 times more Vitamin B6, more Vitamin C, 10.8 times more Vitamin E and 26.3 times more Vitamin K than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• While 1 lb of Unenriched Bleached 13% Protein White (industrial) Wheat Flour contains 5.2 times more Vitamin B1, 3.8 times more Vitamin B2, 2 times more Vitamin B3, 4.3 times more Vitamin B5 and 2.1 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• 1 pound of Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B5
• 1 pound of Unenriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Ripe Red Tomatoes as well as Unenriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomatoes vs Unenriched Bleached 13% Protein White (industrial) Wheat Flour:

• 1 pound of Tomatoes has 1.9 times more Potassium and 7.4 times more Water than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• While 1 lb of Unenriched Bleached 13% Protein White (industrial) Wheat Flour contains 2.4 times more Calcium, 3.2 times more Copper, 4.7 times more Iron, 3.2 times more Magnesium, 5.5 times more Manganese, 5 times more Phosphorus, more Selenium and 9.4 times more Zinc than Raw Ripe Red Tomatoes.
• 1 pound of Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomatoes has 2.4 times more Sugars than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• While 1 lb of Unenriched Bleached 13% Protein White (industrial) Wheat Flour contains 20.1 times more Energy, 8.3 times more Omega 6, 18.6 times more Carbohydrate, 2 times more Fiber and 14.9 times more Protein than Raw Ripe Red Tomatoes.
• 1 pound of Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Ripe Red Tomatoes as well as Unenriched Bleached 13% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 in one pound.