Comparing Nutrients in 500 calories Tomatoes in Juice with Salt VS Wheat flour, white, all-purpose, enriched, bleached

Weight per 500 calories

• Tomatoes in Juice with Salt: 3125g
• Wheat flour, white, all-purpose, enriched, bleached: 137g

Wheat flour, white, all-purpose, enriched, bleached has 22.8 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is high in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Tomatoes in Juice with Salt or Wheat flour, white, all-purpose, enriched, bleached?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%

Macro Nutrients

	Tomatoes in Juice with Salt	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.05% 7.8g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	1.9% 0.03g	1.6g per day for Men 19-50 years
Omega 6	18% 3.03g	3.16% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	80.6% 105g	130g per day for Men 19-50 years
Sugars	110% 79.7g	0.51% 0.37g	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	56.5% 41g	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	% 38.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	156% 59.4g	9.76% 3.7g	38g per day for Men 19-50 years
Protein	44% 24.7g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Vitamin A	69.4% 625μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1497% 18mg	90% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.3mg	50.7% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	267% 3.47mg	4.65% 0.06mg	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	62.5% 250μg	63% 251μg	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	438% 394mg	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	123% 18.4mg	0.55% 0.082mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.7% 81.3μg	0.34% 0.41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Wheat flour, white, all-purpose, enriched, bleached	Recommended Dietary Allowance
Calcium	103% 1031mg	2.06% 20.6mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	4% 159μg	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	223% 18mg	79.7% 6.37mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	7.2% 30.2mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	40.7% 0.94mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	115% 51.6μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	76% 531mg	21% 148mg	700mg per day for Men 19-50 years
Potassium	176% 5969mg	4.32% 147mg	3400mg per day for Men 19-50 years
Selenium	39.8% 22μg	84.7% 46.6μg	55μg per day for Men 19-50 years
Sodium	240% 3594mg	0.18% 2.75mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	8.74% 0.96mg	11mg per day for Men 19-50 years
Water	80% 2961g	0.44% 16.4g	3700g per day for Men 19-50 years

Tomatoes In Juice With Salt VS Wheat Flour, White, All-purpose, Enriched, Bleached Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomatoes in Juice with Salt or Wheat flour, white, all-purpose, enriched, bleached?

Lets compare vitamin content per 500 calories of Tomatoes in Juice with Salt vs Wheat flour, white, all-purpose, enriched, bleached:

• 500 calories of Tomatoes in Juice with Salt have more Vitamin A, 16.7 times more Vitamin B1, 2.5 times more Vitamin B2, 2.7 times more Vitamin B3, 6.1 times more Vitamin B5, 57.4 times more Vitamin B6, more Vitamin C, 223.7 times more Vitamin E and 197.2 times more Vitamin K than Wheat flour, white, all-purpose, enriched, bleached.
• Both Tomatoes in Juice with Salt and Wheat flour, white, all-purpose, enriched, bleached provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomatoes in Juice with Salt vs Wheat flour, white, all-purpose, enriched, bleached:

• 500 calories of Tomatoes in Juice with Salt have 50.1 times more Calcium, 8.2 times more Copper, 2.8 times more Iron, 10.3 times more Magnesium, 2.3 times more Manganese, 3.6 times more Phosphorus, 40.6 times more Potassium, 1308.1 times more Sodium, 3.9 times more Zinc and 180.8 times more Water than Wheat flour, white, all-purpose, enriched, bleached.
• While 500 kcal of Wheat flour, white, all-purpose, enriched, bleached contain 2.1 times more Selenium than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 500 calories of Wheat flour, white, all-purpose, enriched, bleached lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomatoes in Juice with Salt have 5.6 times more Omega 6, 214.9 times more Sugars, 16 times more Fiber and 1.7 times more Protein than Wheat flour, white, all-purpose, enriched, bleached.
• Both Tomatoes in Juice with Salt and Wheat flour, white, all-purpose, enriched, bleached offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Wheat flour, white, all-purpose, enriched, bleached provide inadequate amounts of Omega 6 and Fiber
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Wheat flour, white, all-purpose, enriched, bleached provide inadequate amounts of Omega 3 in 500 calories.