Comparing Nutrients in 1 pound Enriched Bleached 9% Protein White Wheat Flour VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 9% Protein White Wheat Flour	10%	4%	86%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Enriched Bleached 9% Protein White Wheat Flour	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	57.4% 1665kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.65g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	270% 351g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	3.38% 2.45g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 1.18g	NA	g per day for Men 19-50 years
Fiber	NA	NA	38g per day for Men 19-50 years
Protein	72% 40.3g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 9% Protein White Wheat Flour	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	278% 3.34mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	169% 27mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	36% 0.47mg	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	10.2% 41μg	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	31.2% 28mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Bleached 9% Protein White Wheat Flour	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	9.07% 91mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	45.4% 0.41mg	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	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	124% 2.85mg	26% 0.6mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	94% 51.7μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	38.8% 4.26mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	1.45% 53.8g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Bleached 9% Protein White Wheat Flour VS Canned Tomatoes with Green Chilies per 1 lb

Compare the macro and micronutrient content in 1 lb of Enriched Bleached 9% Protein White Wheat Flour versus 1 lb of Canned Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies:

• 1 pound of Enriched Bleached 9% Protein White Wheat Flour has 21.6 times more Vitamin B1, 23.4 times more Vitamin B2, 9.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 18.9 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains more Vitamin A, 2.8 times more Vitamin B6 and more Vitamin C 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 and Vitamin C
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Enriched Bleached 9% Protein White (industrial) Wheat Flour as well as Canned Red Ripe Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies:

• 1 pound of Enriched Bleached 9% Protein White Wheat Flour has 1.8 times more Copper, 19.5 times more Iron, 1.8 times more Magnesium, 4.8 times more Manganese, 6.1 times more Phosphorus, 1.2 times more Potassium, 28.5 times more Selenium and 7.2 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 200.5 times more Sodium and 8 times more Water than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Enriched Bleached 9% Protein White Wheat Flour has 24.5 times more Energy, 20.2 times more Omega 6, 21.4 times more Carbohydrate and 12.9 times more Protein than Canned Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 6 and Protein
• Both Enriched Bleached 9% Protein White (industrial) Wheat Flour as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3 in one pound.