Comparing Nutrients in 500 calories Tomato Juice with Salt VS Whole Soft Wheat Flour

Weight per 500 calories

• Tomato Juice with Salt: 2941g
• Whole Soft Wheat Flour: 151g

Soft Wheat Whole Grain Flour has 19.5 times more energy per unit of mass than Canned Tomato Juice with Salt, which is high in comparison to other foods. Tomato Juice with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Tomato Juice with Salt or Whole Soft Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Whole Soft Wheat Flour	11%	5%	84%

Macro Nutrients

	Tomato Juice with Salt	Whole Soft Wheat Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.53g	3.03% 2.94g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	2.02% 0.65g	32g per day for Men 19-50 years
Omega 3	9.2% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	86.3% 112g	130g per day for Men 19-50 years
Sugars	105% 76g	2.1% 1.54g	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	54% 39g	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	% 36.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	52% 19.7g	38g per day for Men 19-50 years
Protein	44.6% 25g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Whole Soft Wheat Flour	Recommended Dietary Allowance
Vitamin A	75% 676μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	37.3% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	176% 2.3mg	21.8% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 19.8mg	50.3% 8.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	22% 0.29mg	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	147% 588μg	10.5% 42μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2291% 2062mg	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	62.7% 9.4mg	5.32% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.4% 67.6μg	2.4% 2.86μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Whole Soft Wheat Flour	Recommended Dietary Allowance
Calcium	29.4% 294mg	4.97% 49.7mg	1000mg per day for Men 19-50 years
Copper	137% 1.24mg	79.5% 0.72mg	0.9mg per day for Men 19-50 years
Fluoride	5.07% 203μg	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	143% 11.5mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	77% 324mg	42% 176mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	223% 5.1mg	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	80% 559mg	69.5% 486mg	700mg per day for Men 19-50 years
Potassium	188% 6382mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	26.7% 14.7μg	34.8% 19μg	55μg per day for Men 19-50 years
Sodium	496% 7441mg	0.3% 4.5mg	1500mg per day for Men 19-50 years
Zinc	29.4% 3.24mg	40.5% 4.46mg	11mg per day for Men 19-50 years
Water	75% 2772g	0.51% 18.7g	3700g per day for Men 19-50 years

Tomato Juice With Salt VS Whole Soft Wheat Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomato Juice with Salt or Whole Soft Wheat Flour?

Lets compare vitamin content per 500 calories of Tomato Juice with Salt vs Whole Soft Wheat Flour:

• 500 calories of Tomato Juice with Salt have more Vitamin A, 6.6 times more Vitamin B1, 8.1 times more Vitamin B2, 2.5 times more Vitamin B3, 7.2 times more Vitamin B6, 13.9 times more Vitamin B9, more Vitamin C, 11.8 times more Vitamin E and 23.6 times more Vitamin K than Whole Soft Wheat Flour.
• 500 calories of Whole Soft Wheat Flour have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Juice with Salt as well as Soft Wheat Whole Grain Flour have insufficient amounts of Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomato Juice with Salt vs Whole Soft Wheat Flour:

• 500 calories of Tomato Juice with Salt have 5.9 times more Calcium, 1.7 times more Copper, 2.1 times more Iron, 1.8 times more Magnesium, 10.8 times more Potassium, 1647 times more Sodium and 148.2 times more Water than Whole Soft Wheat Flour.
• While 500 kcal of Soft Wheat Whole Grain Flour contain 2.6 times more Manganese, 1.3 times more Selenium and 1.4 times more Zinc than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Whole Soft Wheat Flour contain similar levels of Phosphorus per 500 calories.
• 500 calories of Whole Soft Wheat Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Juice with Salt have 49.4 times more Sugars and 1.7 times more Protein than Whole Soft Wheat Flour.
• While 500 kcal of Soft Wheat Whole Grain Flour contain 1.7 times more Fiber than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Whole Soft Wheat Flour offer comparable quantities of Energy and Carbohydrate per 500 calories.