Comparing Nutrients in 500 calories Tomatoes VS Enriched Bleached 13% Protein White (industrial) Wheat Flour

Weight per 500 calories

• Tomatoes: 2778g
• Enriched Bleached 13% Protein White (industrial) Wheat Flour: 138g

Enriched Bleached 13% Protein White (industrial) Wheat Flour has 20.1 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is high in comparison to other foods. Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Tomatoes or Enriched Bleached 13% Protein White (industrial) Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Enriched Bleached 13% Protein White (industrial) Wheat Flour	15%	4%	81%

Macro Nutrients

	Tomatoes	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	1.97% 1.9g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	1.47% 0.023g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	5.4% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	76.7% 100g	130g per day for Men 19-50 years
Sugars	101% 73g	2.1% 1.5g	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	52.5% 38g	0.057% 0.041g	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	% 34.7g	% 0.041g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.22g	g per day for Men 19-50 years
Fiber	87.7% 33.3g	8.72% 3.3g	38g per day for Men 19-50 years
Protein	43.7% 24.4g	32.2% 18g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Vitamin A	130% 1167μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.6% 1.03mg	84.7% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	47.3% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	51.4% 8.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	43.4% 13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	104% 417μg	58.7% 235μg	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	423% 381mg	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	100% 15mg	0.46% 0.069mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	183% 219μg	0.35% 0.41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	27.8% 278mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	28.7% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	1.6% 64μg	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	94% 7.5mg	87.4% 7mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	11.5% 48.3mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	37.5% 0.86mg	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	95% 667mg	23.5% 164mg	700mg per day for Men 19-50 years
Potassium	194% 6583mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	65.8% 36μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	0.18% 2.76mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	71% 2626g	0.48% 17.7g	3700g per day for Men 19-50 years

Tomatoes VS Enriched Bleached 13% Protein White (industrial) Wheat Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomatoes or Enriched Bleached 13% Protein White (industrial) Wheat Flour?

Lets compare vitamin content per 500 calories of Tomatoes vs Enriched Bleached 13% Protein White (industrial) Wheat Flour:

• 500 calories of Tomatoes have more Vitamin A, 2 times more Vitamin B3, 4.6 times more Vitamin B5, 35.8 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C, 217.2 times more Vitamin E and 529.6 times more Vitamin K than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• Both Tomatoes and Enriched Bleached 13% Protein White (industrial) Wheat Flour provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• 500 calories of Enriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Raw Ripe Red Tomatoes as well as Enriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomatoes vs Enriched Bleached 13% Protein White (industrial) Wheat Flour:

• 500 calories of Tomatoes have 8.4 times more Calcium, 6.3 times more Copper, 6.3 times more Magnesium, 3.7 times more Manganese, 4.1 times more Phosphorus, 37.2 times more Potassium, 2.1 times more Zinc and 148.3 times more Water than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• While 500 kcal of Enriched Bleached 13% Protein White (industrial) Wheat Flour contain more Selenium than Raw Ripe Red Tomatoes.
• Both Tomatoes and Enriched Bleached 13% Protein White (industrial) Wheat Flour contain similar levels of Iron per 500 calories.
• 500 calories of Tomatoes lack sufficient amounts of Selenium
• 500 calories of Enriched Bleached 13% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomatoes have 2.4 times more Omega 6, 48.1 times more Sugars, 918.4 times more Fructose, 10.1 times more Fiber and 1.4 times more Protein than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• Both Tomatoes and Enriched Bleached 13% Protein White (industrial) Wheat Flour offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Enriched Bleached 13% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 6 and Fiber
• Both Raw Ripe Red Tomatoes as well as Enriched Bleached 13% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 in 500 calories.