Comparing Nutrients in 1 pound Whole Wheat Flour VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Flour	15%	6%	79%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Whole Wheat Flour	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	53% 1542kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.95g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	29% 4.96g	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	251% 326g	14% 18g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	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	0.31% 0.23g	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	% 0g	% 5.35g	g per day for Men 19-50 years
Sucrose	% 1.63g	% 0g	g per day for Men 19-50 years
Fiber	128% 48.5g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	107% 60g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Whole 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	190% 2.28mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.6% 0.75mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.5mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.7% 2.74mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	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	50% 200μg	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	21.5% 3.22mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Flour	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	15.4% 154mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	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	204% 16.3mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	148% 621mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	802% 18.4mg	20.7% 0.48mg	2.3mg per day for Men 19-50 years
Molybdenum	590% 265μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	231% 1619mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	48.4% 1647mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	510% 280μg	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	107% 11.8mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	1.3% 48.7g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Whole Wheat Flour vs Cooked Ripe Red Tomatoes:

• Whole-grain Wheat Flour has 13.9 times more Vitamin B1, 7.5 times more Vitamin B2, 9.3 times more Vitamin B3, 4.7 times more Vitamin B5, 5.2 times more Vitamin B6, 3.4 times more Vitamin B9 and 1.3 times more Vitamin E than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, more Vitamin C and 1.5 times more Vitamin K than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Whole Wheat Flour vs Cooked Ripe Red Tomatoes:

• Whole-grain Wheat Flour has 3.1 times more Calcium, 5.5 times more Copper, 5.3 times more Iron, 15.2 times more Magnesium, 38.7 times more Manganese, 12.8 times more Phosphorus, 1.7 times more Potassium, 123.6 times more Selenium and 18.6 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 8.8 times more Water than Whole-grain Wheat Flour.

Comparison of macro-nutrients per 1 pound:

• Whole-grain Wheat Flour has 18.9 times more Energy, 22.7 times more Fat, 28.7 times more Saturated Fat, 36.5 times more Omega 3, 26 times more Omega 6, 17.9 times more Carbohydrate, 15.3 times more Fiber and 13.9 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 6.1 times more Sugars and 26.2 times more Fructose than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.