Comparing Nutrients in 300 calories Tomato Powder VS Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour

Weight per 300 calories

• Tomato Powder: 99g
• Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour: 82.6g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Tomato Powder or Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Tomato Powder	15%	1%	84%
Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour	13%	4%	83%

Macro Nutrients

	Tomato Powder	Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	0.43% 0.007g	0.88% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	3.56% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	47% 61g	130g per day for Men 19-50 years
Sugars	60% 43.6g	1.28% 0.93g	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	NA	0.034% 0.025g	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	NA	% 0.025g	g per day for Men 19-50 years
Sucrose	NA	% 0.12g	g per day for Men 19-50 years
Fiber	43% 16.4g	5.2% 2g	38g per day for Men 19-50 years
Protein	23% 13g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Powder	Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Vitamin A	95% 856μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.76mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.7% 9.07mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.7% 3.74mg	6.7% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	2.03% 0.026mg	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	30% 119μg	6.4% 25.6μg	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	129% 116mg	0% 0mg	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	81% 12mg	0.28% 0.041mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.4% 48.5μg	0.21% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Powder	Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	16.5% 165mg	1.65% 16.5mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	14.8% 0.13mg	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	56.6% 4.53mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	5.9% 24.8mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	24.4% 0.56mg	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	42% 293mg	13.2% 93mg	700mg per day for Men 19-50 years
Potassium	56.3% 1914mg	3.35% 114mg	3400mg per day for Men 19-50 years
Selenium	9.57% 5.26μg	41.3% 22.7μg	55μg per day for Men 19-50 years
Sodium	8.87% 133mg	0.11% 1.65mg	1500mg per day for Men 19-50 years
Zinc	15.4% 1.7mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.082% 3.04g	0.28% 10.5g	3700g per day for Men 19-50 years

Tomato Powder VS Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Powder or Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour?

Lets compare vitamin content per 300 calories of Tomato Powder vs Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour:

• 300 calories of Tomato Powder have more Vitamin A, 5.7 times more Vitamin B1, 12.7 times more Vitamin B2, 9.2 times more Vitamin B3, 11.2 times more Vitamin B5, 17.2 times more Vitamin B6, 4.7 times more Vitamin B9, more Vitamin C, 294.5 times more Vitamin E and 195.5 times more Vitamin K than Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour.
• 300 calories of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Tomato Powder as well as Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Powder vs Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour:

• 300 calories of Tomato Powder have 10 times more Calcium, 9.3 times more Copper, 4.4 times more Iron, 7.1 times more Magnesium, 3.5 times more Manganese, 3.2 times more Phosphorus, 16.8 times more Potassium, 80.5 times more Sodium and 2.4 times more Zinc than Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour.
• While 300 kcal of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour contain 4.3 times more Selenium than Tomato Powder.
• 300 calories of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Powder have 1.2 times more Carbohydrate, 47.1 times more Sugars, 8.3 times more Fiber and 1.3 times more Protein than Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour.
• Both Tomato Powder and Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour offer comparable quantities of Energy per 300 calories.
• 300 calories of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour provide inadequate amounts of Fiber
• Both Tomato Powder as well as Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.