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Comparing Nutrients in 1 pound Hard white WheatVS Tomatoes

Macros Ratio

Protein Fat Carbs

Hard white Wheat
12%
4%
84%
Tomatoes
17%
9%
74%
1 lb ▼

Macro Nutrients

53.5%1551kcal
Energy
2.8%81.6kcal
1551 kcalvs81.6 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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8%7.76g
Fat
0.94%0.91g
7.76 gvs0.91 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.93%1.26g
Saturated Fat
0.4%0.13g
1.26 gvs0.13 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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9.92%0.16g
Omega 3
0.85%0.014g
0.16 gvs0.014 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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19%3.24g
Omega 6
2.13%0.36g
3.24 gvs0.36 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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265%344g
Carbohydrate
13.6%17.6g
344 gvs17.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.57%1.86g
Sugars
16.5%12g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.86 gvs12 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
8.57%6.2g
≤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]
NA gvs6.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%5.67g
NA gvs5.67 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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146%55.3g
Fiber
14.3%5.44g
55.3 gvs5.44 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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92%51.3g
Protein
7.13%4g
51.3 gvs4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
21%191μg
RAE, retinol activity equivalents
0 μgvs191 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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146%1.76mg
Vitamin B1
14%0.17mg
Thiamine
1.76 mgvs0.17 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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37.7%0.49mg
Vitamin B2
6.63%0.086mg
Riboflavin
0.49 mgvs0.086 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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124%20mg
Vitamin B3
17%2.7mg
Niacin, nicotinic acid, niacinamide
20 mgvs2.7 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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86.5%4.33mg
Vitamin B5
8.07%0.4mg
Pantothenic acid
4.33 mgvs0.4 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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128%1.67mg
Vitamin B6
28%0.36mg
Pyridoxine
1.67 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
7.1%2.13μg
Biotin
NA μgvs2.13 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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43%172μg
Vitamin B9
17%68μg
Folates and Folic Acid
172 μgvs68 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
69%62mg
Ascorbic acid
0 mgvs62 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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30.5%4.6mg
Vitamin E
16.3%2.45mg
Tocopherols and Tocotrienols
4.6 mgvs2.45 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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7.2%8.6μg
Vitamin K
30%36μg
Phytomenadione or phylloquinone
8.6 μgvs36 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

14.5%145mg
Calcium
4.54%45.4mg
145 mgvs45.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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183%1.65mg
Copper
29.7%0.27mg
1.65 mgvs0.27 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.26%10.4μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs10.4 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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259%20.7mg
Iron
15.3%1.22mg
20.7 mgvs1.22 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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100%422mg
Magnesium
12%50mg
422 mgvs50 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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754%17.3mg
Manganese
22.5%0.52mg
17.3 mgvs0.52 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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230%1610mg
Phosphorus
15.6%109mg
1610 mgvs109 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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57.6%1960mg
Potassium
31.6%1075mg
1960 mgvs1075 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
0%0μg
NA μgvs0 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.6%9.07mg
Sodium
1.5%22.7mg
9.07 mgvs22.7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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137%15mg
Zinc
7%0.77mg
15 mgvs0.77 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.17%43.4g
Water
11.6%429g
43.4 gvs429 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Hard white Wheat vs Tomatoes:
Comparing minerals per 1 pound for Hard white Wheat vs Tomatoes:
Comparison of macro-nutrients per 1 pound:



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