Comparing Nutrients in 1 pound Wheat flour, white, all-purpose, enriched, bleached VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, bleached	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	57% 1651kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.45g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.77g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	266% 346g	12.3% 16g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	16% 11.7g	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	8.32% 6.03g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	83.7% 47g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, bleached	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	297% 3.56mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.24mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.8mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	24.4% 0.32mg	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	208% 830μg	22.7% 91μg	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	0% 0mg	353% 318mg	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	1.8% 0.27mg	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat flour, white, all-purpose, enriched, bleached	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	6.8% 68mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.78% 31.3μg	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	263% 21mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	13.4% 0.31mg	2.3mg per day for Men 19-50 years
Molybdenum	379% 171μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	70% 490mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	76.5% 1148mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	1.46% 54g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat flour, white, all-purpose, enriched, bleached VS Tomato Juice with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Wheat flour, white, all-purpose, enriched, bleached vs Tomato Juice with Salt:

• 1 pound of Wheat flour, white, all-purpose, enriched, bleached has 7.9 times more Vitamin B1, 6.3 times more Vitamin B2, 8.8 times more Vitamin B3 and 9.2 times more Vitamin B9 than Tomato Juice with Salt.
• While 1 lb of Canned Tomato Juice with Salt contains more Vitamin A, 1.6 times more Vitamin B6, more Vitamin C and 5.3 times more Vitamin E than Wheat flour, white, all-purpose, enriched, bleached.
• 1 pound of Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Wheat flour, white, all-purpose, enriched, bleached as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Wheat flour, white, all-purpose, enriched, bleached vs Tomato Juice with Salt:

• 1 pound of Wheat flour, white, all-purpose, enriched, bleached has 3.4 times more Copper, 11.9 times more Iron, 2 times more Magnesium, 10 times more Manganese, 5.7 times more Phosphorus, 67.8 times more Selenium and 6.4 times more Zinc than Tomato Juice with Salt.
• While 1 lb of Canned Tomato Juice with Salt contains 2 times more Potassium, 126.5 times more Sodium and 7.9 times more Water than Wheat flour, white, all-purpose, enriched, bleached.
• 1 pound of Tomato Juice with Salt lack sufficient amounts of Selenium and Zinc
• Both Wheat flour, white, all-purpose, enriched, bleached as well as Canned Tomato Juice with Salt lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Wheat flour, white, all-purpose, enriched, bleached has 21.4 times more Energy, 17.8 times more Omega 6, 21.6 times more Carbohydrate, 6.8 times more Fiber and 12.2 times more Protein than Tomato Juice with Salt.
• While 1 lb of Canned Tomato Juice with Salt contains 9.6 times more Sugars than Wheat flour, white, all-purpose, enriched, bleached.
• 1 pound of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Wheat flour, white, all-purpose, enriched, bleached as well as Canned Tomato Juice with Salt provide inadequate amounts of Omega 3 in one pound.