Comparing Nutrients in 500 calories Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour VS Tomatoes in Juice with Salt

Weight per 500 calories

• Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour: 138g
• Tomatoes in Juice with Salt: 3125g

Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour has 22.7 times more energy per 100g than Tomatoes in Juice with Salt. It has high energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour	13%	4%	83%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	8.05% 7.8g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	1.46% 0.023g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	5.94% 1g	18% 3.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.2% 102g	83.4% 108g	130g per day for Men 19-50 years
Sugars	2.13% 1.54g	110% 79.7g	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	0.057% 0.041g	56.5% 41g	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	% 0.041g	% 38.8g	g per day for Men 19-50 years
Sucrose	% 0.21g	% 0g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	156% 59.4g	38g per day for Men 19-50 years
Protein	28.3% 16g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	69.4% 625μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	1497% 18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	267% 3.47mg	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	10.7% 42.7μg	62.5% 250μg	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	0% 0mg	438% 394mg	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	0.46% 0.069mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.34% 0.41μg	67.7% 81.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	2.75% 27.5mg	103% 1031mg	1000mg per day for Men 19-50 years
Copper	24.6% 0.22mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4% 159μg	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	21.7% 1.74mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	9.84% 41.3mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	40.7% 0.94mg	92% 2.13mg	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	22% 154mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	5.6% 190mg	176% 5969mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	39.8% 22μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.75mg	240% 3594mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.16mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	80% 2961g	3700g per day for Men 19-50 years

Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour VS Tomatoes In Juice With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour or Tomatoes in Juice with Salt?

Lets compare vitamin content per 500 calories of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour vs Tomatoes in Juice with Salt:

• 500 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 67.2 times more Vitamin B1, 17.3 times more Vitamin B2, 13.5 times more Vitamin B3, 6.6 times more Vitamin B5, 78.7 times more Vitamin B6, 5.9 times more Vitamin B9, more Vitamin C, 267.7 times more Vitamin E and 196.6 times more Vitamin K than Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour.
• 500 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 Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour vs Tomatoes in Juice with Salt:

• 500 calories of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour have 1.7 times more Selenium than Tomatoes in Juice with Salt.
• While 500 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 37.4 times more Calcium, 7.3 times more Copper, 10.3 times more Iron, 7.6 times more Magnesium, 2.3 times more Manganese, 3.4 times more Phosphorus, 31.4 times more Potassium, 1304.5 times more Sodium, 3.2 times more Zinc and 169.5 times more Water than Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour.
• 500 calories of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3 times more Omega 6, 51.7 times more Sugars, 990.7 times more Fructose, 18 times more Fiber and 1.6 times more Protein than Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour.
• Both Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour and Tomatoes in Juice with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 6 and Fiber
• Both Unenriched Bleached 11.5% Protein White (industrial) Wheat Flour as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Omega 3 in 500 calories.