Comparing Nutrients in 7 ounces Tomato Juice with Salt VS Whole Wheat Flour

Macros Ratio

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

Macro Nutrients

	Tomato Juice with Salt	Whole Wheat Flour	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	23.3% 675kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	9.05% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	12.8% 2.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7g	110% 143g	130g per day for Men 19-50 years
Sugars	7.06% 5.1g	1.12% 0.81g	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	3.64% 2.64g	0.14% 0.099g	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	% 2.5g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.71g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	56% 21.2g	38g per day for Men 19-50 years
Protein	3% 1.7g	47% 26.2g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Whole Wheat Flour	Recommended Dietary Allowance
Vitamin A	5.07% 45.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	83% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.35% 1.34mg	61.5% 9.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	62% 0.81mg	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	9.92% 39.7μg	22% 87.3μg	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	155% 139mg	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	4.23% 0.64mg	9.4% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Whole Wheat Flour	Recommended Dietary Allowance
Calcium	2% 20mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	90% 0.81mg	0.9mg per day for Men 19-50 years
Fluoride	0.34% 13.7μg	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	9.67% 0.77mg	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	64.7% 272mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	351% 8.07mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	258% 116μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.4% 37.7mg	101% 708mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	223% 123μg	55μg per day for Men 19-50 years
Sodium	33.5% 502mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	47% 5.16mg	11mg per day for Men 19-50 years
Water	5.05% 187g	0.58% 21.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Whole Wheat Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomato Juice with Salt versus 7 oz of Whole Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomato Juice with Salt vs Whole Wheat Flour:

• 7 ounces of Tomato Juice with Salt have more Vitamin A and more Vitamin C than Whole Wheat Flour.
• While 7 oz of Whole-grain Wheat Flour contain 5 times more Vitamin B1, 2.1 times more Vitamin B2, 7.4 times more Vitamin B3, 5.8 times more Vitamin B6, 2.2 times more Vitamin B9 and 2.2 times more Vitamin E than Canned Tomato Juice with Salt.
• 7 ounces of Whole Wheat Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Juice with Salt as well as Whole-grain Wheat Flour have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Tomato Juice with Salt vs Whole Wheat Flour:

• 7 ounces of Tomato Juice with Salt have 126.5 times more Sodium and 8.8 times more Water than Whole Wheat Flour.
• While 7 oz of Whole-grain Wheat Flour contain 3.4 times more Calcium, 9.8 times more Copper, 9.2 times more Iron, 12.5 times more Magnesium, 59.8 times more Manganese, 18.8 times more Phosphorus, 1.7 times more Potassium, 123.6 times more Selenium and 23.6 times more Zinc than Canned Tomato Juice with Salt.
• 7 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Juice with Salt have 6.3 times more Sugars than Whole Wheat Flour.
• While 7 oz of Whole-grain Wheat Flour contain 20 times more Energy, 8.6 times more Fat, 14.6 times more Omega 3, 49.7 times more Omega 6, 20.4 times more Carbohydrate, 26.8 times more Fiber and 15.5 times more Protein than Canned Tomato Juice with Salt.
• 7 ounces of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein