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

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 13% Protein White (industrial) Wheat Flour	15%	4%	81%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	56.6% 1642kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	6.45% 6.26g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	2.68% 0.86g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	17.8% 3.02g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	252% 327g	21.6% 28g	130g per day for Men 19-50 years
Sugars	6.9% 5g	22% 16g	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	11.8% 8.53g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	% 0.73g	% 0.091g	g per day for Men 19-50 years
Fiber	28.6% 11g	12% 4.54g	38g per day for Men 19-50 years
Protein	106% 59.3g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	278% 3.34mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	169% 27mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	5.93% 0.077mg	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	193% 771μg	5.67% 22.7μg	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	40% 36mg	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	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	11% 109mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	56.4% 0.51mg	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	287% 23mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	123% 2.83mg	11.6% 0.27mg	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	77% 540mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	216% 119μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	66% 7.26mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	1.57% 58g	11.2% 415g	3700g per day for Men 19-50 years

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

• Enriched Bleached 13% Protein White (industrial) Wheat Flour has 16 times more Vitamin B1, 12.7 times more Vitamin B2, 8.3 times more Vitamin B3, 3.4 times more Vitamin B5, 2.6 times more Vitamin B6 and 34 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A, more Vitamin C, 16.6 times more Vitamin E and 8 times more Vitamin K than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 13% Protein White (industrial) Wheat Flour as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Enriched Bleached 13% Protein White (industrial) Wheat Flour has 1.7 times more Copper, 3.8 times more Iron, 2.9 times more Magnesium, 10.6 times more Manganese, 6 times more Phosphorus, 43.7 times more Selenium and 9.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.4 times more Calcium, 1.6 times more Potassium, 110.5 times more Sodium and 7.1 times more Water than Enriched Bleached 13% Protein White (industrial) Wheat Flour.

Comparison of macro-nutrients per 1 pound:

• Enriched Bleached 13% Protein White (industrial) Wheat Flour has 13.9 times more Energy, 7.3 times more Fat, 5.7 times more Omega 3, 9 times more Omega 6, 11.7 times more Carbohydrate, 2.4 times more Fiber and 14.4 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3.2 times more Sugars and 62.7 times more Fructose than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 13% Protein White (industrial) Wheat Flour as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.