Comparing Nutrients in 1 pound Unenriched Bleached 9% Protein White (industrial) Wheat Flour VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Unenriched Bleached 9% Protein White (industrial) Wheat Flour	10%	4%	86%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Unenriched Bleached 9% Protein White (industrial) Wheat Flour	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	57.4% 1665kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.65g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	270% 351g	14% 18g	130g per day for Men 19-50 years
Sugars	3.38% 2.45g	15.6% 11.3g	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	% 5.35g	g per day for Men 19-50 years
Sucrose	% 1.18g	% 0g	g per day for Men 19-50 years
Fiber	28.6% 11g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	72% 40.3g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Unenriched Bleached 9% Protein White (industrial) Wheat Flour	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.3% 0.88mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.43mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	27.6% 0.36mg	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	14.7% 59μg	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	115% 103mg	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	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unenriched Bleached 9% Protein White (industrial) Wheat Flour	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	9.07% 91mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	37.8% 0.34mg	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	71.4% 5.7mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	124% 2.85mg	20.7% 0.48mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	94% 51.7μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	38.8% 4.26mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	1.45% 53.8g	11.6% 428g	3700g per day for Men 19-50 years

Nutrient Comparison: Unenriched Bleached 9% Protein White (industrial) Wheat Flour VS Cooked Ripe Red Tomatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Unenriched Bleached 9% Protein White (industrial) Wheat Flour versus 1 lb of Cooked Ripe Red Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Unenriched Bleached 9% Protein White (industrial) Wheat Flour vs Cooked Ripe Red Tomatoes:

• 1 pound of Unenriched Bleached 9% Protein White (industrial) Wheat Flour has 5.4 times more Vitamin B1, 3.3 times more Vitamin B2, 2.3 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.4 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While 1 lb of Cooked Ripe Red Tomatoes contains more Vitamin A, 2.1 times more Vitamin B6, more Vitamin C, 11.2 times more Vitamin E and 9.3 times more Vitamin K than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
• 1 pound of Unenriched Bleached 9% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 1 pound of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• Both Unenriched Bleached 9% Protein White (industrial) Wheat Flour as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Unenriched Bleached 9% Protein White (industrial) Wheat Flour vs Cooked Ripe Red Tomatoes:

• 1 pound of Unenriched Bleached 9% Protein White (industrial) Wheat Flour has 1.8 times more Calcium, 2.2 times more Copper, 1.9 times more Iron, 2.2 times more Magnesium, 6 times more Manganese, 3 times more Phosphorus, 22.8 times more Selenium and 6.7 times more Zinc than Cooked Ripe Red Tomatoes.
• While 1 lb of Cooked Ripe Red Tomatoes contains 1.7 times more Potassium and 8 times more Water than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
• 1 pound of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Unenriched Bleached 9% Protein White (industrial) Wheat Flour has 20.4 times more Energy, 13.9 times more Omega 6, 19.3 times more Carbohydrate, 3.4 times more Fiber and 9.4 times more Protein than Cooked Ripe Red Tomatoes.
• While 1 lb of Cooked Ripe Red Tomatoes contains 4.6 times more Sugars than Unenriched Bleached 9% Protein White (industrial) Wheat Flour.
• 1 pound of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Unenriched Bleached 9% Protein White (industrial) Wheat Flour as well as Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3 in one pound.