Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS 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	0.78% 22.7kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	3.26% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.8% 4.9g	83.2% 108g	130g per day for Men 19-50 years
Sugars	5% 3.6g	0.53% 0.38g	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	2.56% 1.86g	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	% 1.76g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	10% 3.83g	38g per day for Men 19-50 years
Protein	2% 1.1g	26% 14.6g	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	3.15% 28.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	52.3% 8.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	4.8% 0.062mg	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	2.83% 11.3μg	65% 259μg	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	20% 18mg	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	5.58% 0.84mg	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	0.35% 0.43μg	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	4.68% 46.8mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7.23μg	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	10% 0.81mg	82.2% 6.58mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	42% 0.97mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	118% 53.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.44% 24mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	87.4% 48μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	3.63% 134g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Wheat flour, white, all-purpose, enriched, bleached per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomatoes in Juice with Salt versus 5 oz of Wheat flour, white, all-purpose, enriched, bleached to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomatoes in Juice with Salt vs Wheat flour, white, all-purpose, enriched, bleached:

• 5 ounces of Tomatoes in Juice with Salt have more Vitamin A, 2.5 times more Vitamin B6, more Vitamin C, 9.8 times more Vitamin E and 8.7 times more Vitamin K than Wheat flour, white, all-purpose, enriched, bleached.
• While 5 oz of Wheat flour, white, all-purpose, enriched, bleached contain 1.4 times more Vitamin B1, 9 times more Vitamin B2, 8.3 times more Vitamin B3, 3.7 times more Vitamin B5 and 22.9 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin A, 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 five ounces.

Comparing minerals per 5 ounces for Tomatoes in Juice with Salt vs Wheat flour, white, all-purpose, enriched, bleached:

• 5 ounces of Tomatoes in Juice with Salt have 2.2 times more Calcium, 1.8 times more Potassium, 57.5 times more Sodium and 7.9 times more Water than Wheat flour, white, all-purpose, enriched, bleached.
• While 5 oz of Wheat flour, white, all-purpose, enriched, bleached contain 2.8 times more Copper, 8.1 times more Iron, 2.2 times more Magnesium, 10 times more Manganese, 6.4 times more Phosphorus, 48.4 times more Selenium and 5.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc
• 5 ounces of Wheat flour, white, all-purpose, enriched, bleached lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomatoes in Juice with Salt have 9.4 times more Sugars than Wheat flour, white, all-purpose, enriched, bleached.
• While 5 oz of Wheat flour, white, all-purpose, enriched, bleached contain 22.8 times more Energy, 4 times more Omega 6, 22 times more Carbohydrate, 1.4 times more Fiber and 13.1 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• 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 five ounces.