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

Weight per 500 calories

• Whole Wheat Flour: 147g
• Tomato Juice with Salt: 2941g

Whole Wheat Flour has 20 times more energy per 100g than Tomato Juice with Salt. It has high energy density when compared to other foods. Canned Tomato Juice with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Flour	15%	6%	79%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Whole Wheat Flour	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.68g	8.8% 8.53g	97g per day for Men 19-50 years
Saturated Fat	1.98% 0.63g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	9.2% 0.15g	1.6g per day for Men 19-50 years
Omega 6	9.46% 1.6g	3.8% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	80% 104g	130g per day for Men 19-50 years
Sugars	0.83% 0.6g	105% 76g	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	0.1% 0.074g	54% 39g	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	% 0g	% 36.8g	g per day for Men 19-50 years
Sucrose	% 0.53g	% 0g	g per day for Men 19-50 years
Fiber	41.4% 15.7g	31% 11.8g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Flour	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	75% 676μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.5% 0.74mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.7% 0.24mg	176% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.6% 7.3mg	124% 19.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.89mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	158% 2.06mg	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	16% 64.7μg	147% 588μg	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	2291% 2062mg	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	6.96% 1.04mg	62.7% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	56.4% 67.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Flour	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	5% 50mg	29.4% 294mg	1000mg per day for Men 19-50 years
Copper	67% 0.6mg	137% 1.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.07% 203μg	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	66% 5.3mg	143% 11.5mg	8mg per day for Men 19-50 years
Magnesium	48% 201mg	77% 324mg	420mg per day for Men 19-50 years
Manganese	260% 6mg	87% 2mg	2.3mg per day for Men 19-50 years
Molybdenum	191% 86μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	75% 525mg	80% 559mg	700mg per day for Men 19-50 years
Potassium	15.7% 534mg	188% 6382mg	3400mg per day for Men 19-50 years
Selenium	165% 91μg	26.7% 14.7μg	55μg per day for Men 19-50 years
Sodium	0.2% 2.94mg	496% 7441mg	1500mg per day for Men 19-50 years
Zinc	34.8% 3.82mg	29.4% 3.24mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	75% 2772g	3700g per day for Men 19-50 years

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

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

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

• 500 kcal of Canned Tomato Juice with Salt contain more Vitamin A, 4 times more Vitamin B1, 9.5 times more Vitamin B2, 2.7 times more Vitamin B3, 3.4 times more Vitamin B6, 9.1 times more Vitamin B9, more Vitamin C, 9 times more Vitamin E and 24.2 times more Vitamin K than Whole-grain Wheat Flour.
• 500 calories of Whole Wheat Flour have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Whole-grain Wheat Flour as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Whole Wheat Flour have 3 times more Manganese and 6.2 times more Selenium than Tomato Juice with Salt.
• While 500 kcal of Canned Tomato Juice with Salt contain 5.9 times more Calcium, 2 times more Copper, 2.2 times more Iron, 1.6 times more Magnesium, 12 times more Potassium, 2530 times more Sodium and 175.5 times more Water than Whole-grain Wheat Flour.
• Both Whole Wheat Flour and Tomato Juice with Salt contain similar levels of Phosphorus and Zinc per 500 calories.
• 500 calories of Whole Wheat Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Whole Wheat Flour have 1.3 times more Fiber than Tomato Juice with Salt.
• While 500 kcal of Canned Tomato Juice with Salt contain 125.9 times more Sugars, 532 times more Fructose and 1.3 times more Protein than Whole-grain Wheat Flour.
• Both Whole Wheat Flour and Tomato Juice with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Whole-grain Wheat Flour as well as Canned Tomato Juice with Salt provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.