Comparing Nutrients in 1 pound Enriched Bleached 9% Protein White Wheat Flour VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 9% Protein White Wheat Flour	10%	4%	86%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Enriched Bleached 9% Protein White Wheat Flour	Tomato Paste	Recommended Dietary Allowance
Energy	57.4% 1665kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.65g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	270% 351g	66% 85.8g	130g per day for Men 19-50 years
Sugars	3.38% 2.45g	76.2% 55.2g	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	36.6% 26.5g	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	% 26g	g per day for Men 19-50 years
Sucrose	% 1.18g	% 1.36g	g per day for Men 19-50 years
Fiber	NA	49% 18.6g	38g per day for Men 19-50 years
Protein	72% 40.3g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 9% Protein White Wheat Flour	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	278% 3.34mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	169% 27mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	75.4% 0.98mg	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	13.6% 54.4μg	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	110% 99mg	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	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Bleached 9% Protein White Wheat Flour	Tomato Paste	Recommended Dietary Allowance
Calcium	9.07% 91mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	184% 1.66mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	124% 2.85mg	59.6% 1.37mg	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	55% 386mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	94% 51.7μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	38.8% 4.26mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	1.45% 53.8g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Bleached 9% Protein White Wheat Flour VS Tomato Paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Enriched Bleached 9% Protein White Wheat Flour versus 1 lb of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Enriched Bleached 9% Protein White Wheat Flour vs Tomato Paste:

• 1 pound of Enriched Bleached 9% Protein White Wheat Flour has 12.3 times more Vitamin B1, 2.9 times more Vitamin B2, 1.9 times more Vitamin B3, 1.3 times more Vitamin B5 and 14.2 times more Vitamin B9 than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains more Vitamin A, 5.8 times more Vitamin B6, more Vitamin C, 86 times more Vitamin E and 38 times more Vitamin K than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
• 1 pound of Enriched Bleached 9% Protein White Wheat Flour have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Enriched Bleached 9% Protein White (industrial) Wheat Flour as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Enriched Bleached 9% Protein White Wheat Flour vs Tomato Paste:

• 1 pound of Enriched Bleached 9% Protein White Wheat Flour has 1.7 times more Iron, 2.1 times more Manganese, 2.2 times more Selenium and 1.5 times more Zinc than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 1.8 times more Calcium, 2.2 times more Copper, 2.1 times more Magnesium, 7.7 times more Potassium and 29.5 times more Sodium than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 9% Protein White Wheat Flour and Tomato Paste contain similar levels of Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Enriched Bleached 9% Protein White Wheat Flour has 4.5 times more Energy, 3.8 times more Omega 6, 4.1 times more Carbohydrate and 2.1 times more Protein than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 22.6 times more Sugars and 195 times more Fructose than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
• 1 pound of Tomato Paste provide inadequate amounts of Omega 6
• Both Enriched Bleached 9% Protein White (industrial) Wheat Flour as well as Canned Tomato Paste provide inadequate amounts of Omega 3 in one pound.