Comparing Nutrients in 1 pound Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour	13%	4%	83%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	56.8% 1647kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.58g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.2g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	19.6% 3.32g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	12% 15.7g	130g per day for Men 19-50 years
Sugars	7% 5.1g	16% 11.6g	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	0.19% 0.14g	8.2% 5.94g	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	% 0.14g	% 5.62g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 0g	g per day for Men 19-50 years
Fiber	28.6% 11g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	93% 52g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.3% 0.88mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.43mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	38.7% 0.5mg	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	35% 141μg	9.07% 36.3μg	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	63.5% 57mg	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	1.5% 0.23mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	9.07% 91mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	71.4% 5.7mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	134% 3.08mg	13.4% 0.31mg	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	72.6% 508mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	18.4% 626mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	227% 125μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	1.55% 57.5g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour VS Tomatoes in Juice with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour versus 1 lb of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour vs Tomatoes in Juice with Salt:

• 1 pound of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour has 1.3 times more Vitamin B2, 1.7 times more Vitamin B3, 3.5 times more Vitamin B5 and 3.9 times more Vitamin B9 than Tomatoes in Juice with Salt.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains more Vitamin A, 3 times more Vitamin B1, 3.5 times more Vitamin B6, more Vitamin C, 11.8 times more Vitamin E and 8.7 times more Vitamin K than Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour.
• 1 pound of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour vs Tomatoes in Juice with Salt:

• 1 pound of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour has 3.1 times more Copper, 2.2 times more Iron, 3 times more Magnesium, 10 times more Manganese, 6.6 times more Phosphorus, 39.3 times more Selenium and 7 times more Zinc than Tomatoes in Juice with Salt.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 1.7 times more Calcium, 1.4 times more Potassium, 57.5 times more Sodium and 7.5 times more Water than Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour.
• 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 Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour has 22.7 times more Energy, 7.6 times more Omega 6, 21.3 times more Carbohydrate, 1.3 times more Fiber and 14.6 times more Protein than Tomatoes in Juice with Salt.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 2.3 times more Sugars than Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour.
• 1 pound of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Omega 3 in one pound.