Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Unenriched Bleached 13% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Unenriched Bleached 13% Protein White (industrial) Wheat Flour	15%	4%	81%

Macro Nutrients

	Stewed Canned Tomatoes	Unenriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	24.8% 718kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	2.82% 2.74g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	1.17% 0.38g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	7.77% 1.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.45% 12.3g	110% 143g	130g per day for Men 19-50 years
Sugars	9.63% 7g	3% 2.2g	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	5.15% 3.73g	0.082% 0.06g	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	% 3.23g	% 0.06g	g per day for Men 19-50 years
Sucrose	% 0.04g	% 0.32g	g per day for Men 19-50 years
Fiber	5.22% 2g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	46.3% 26g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Unenriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	15% 2.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	6.87% 0.089mg	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	2.5% 9.92μg	15.4% 61.5μg	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	17.4% 15.7mg	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	11% 1.65mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Unenriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	41.2% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	33% 2.64mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	54% 1.24mg	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	5.67% 39.7mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	7.47% 254mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	95% 52μg	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	4.9% 182g	0.69% 25.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Unenriched Bleached 13% Protein White (industrial) Wheat Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Stewed Canned Tomatoes versus 7 oz of Unenriched Bleached 13% Protein White (industrial) Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Stewed Canned Tomatoes vs Unenriched Bleached 13% Protein White (industrial) Wheat Flour:

• 7 ounces of Stewed Canned Tomatoes have more Vitamin C, 16.6 times more Vitamin E and 8 times more Vitamin K than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• While 7 oz of Unenriched Bleached 13% Protein White (industrial) Wheat Flour contain 4.2 times more Vitamin B1, 2.1 times more Vitamin B2, 1.7 times more Vitamin B3, 3.4 times more Vitamin B5, 2.6 times more Vitamin B6 and 6.2 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 7 ounces of Unenriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Unenriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Unenriched Bleached 13% Protein White (industrial) Wheat Flour:

• 7 ounces of Stewed Canned Tomatoes have 1.4 times more Calcium, 1.6 times more Potassium, 110.5 times more Sodium and 7.1 times more Water than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• While 7 oz of Unenriched Bleached 13% Protein White (industrial) Wheat Flour contain 1.7 times more Copper, 2.9 times more Magnesium, 10.6 times more Manganese, 6 times more Phosphorus, 43.7 times more Selenium and 9.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Unenriched Bleached 13% Protein White (industrial) Wheat Flour contain similar levels of Iron per seven ounces.
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stewed Canned Tomatoes have 3.2 times more Sugars and 62.7 times more Fructose than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• While 7 oz of Unenriched Bleached 13% Protein White (industrial) Wheat Flour contain 13.9 times more Energy, 9 times more Omega 6, 11.7 times more Carbohydrate, 2.4 times more Fiber and 14.4 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Unenriched Bleached 13% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 in seven ounces.