Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Whole Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Whole Wheat Flour	15%	6%	79%

Macro Nutrients

	Stewed Canned Tomatoes	Whole Wheat Flour	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	23.3% 675kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	9.05% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	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	9.45% 12.3g	110% 143g	130g per day for Men 19-50 years
Sugars	9.63% 7g	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	5.15% 3.73g	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	% 3.23g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.04g	% 0.71g	g per day for Men 19-50 years
Fiber	5.22% 2g	56% 21.2g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	47% 26.2g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Whole 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	83% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	61.5% 9.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	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	2.5% 9.92μg	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	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	9.4% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Whole Wheat Flour	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	90% 0.81mg	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	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	64.7% 272mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	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	5.67% 39.7mg	101% 708mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	223% 123μg	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	47% 5.16mg	11mg per day for Men 19-50 years
Water	4.9% 182g	0.58% 21.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Whole Wheat Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Stewed Canned Tomatoes 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 Stewed Canned Tomatoes vs Whole Wheat Flour:

• 7 ounces of Stewed Canned Tomatoes have more Vitamin C and 1.3 times more Vitamin K than Whole Wheat Flour.
• While 7 oz of Whole-grain Wheat Flour contain 10.9 times more Vitamin B1, 4.7 times more Vitamin B2, 6.9 times more Vitamin B3, 5.3 times more Vitamin B5, 23.9 times more Vitamin B6 and 8.8 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Whole Wheat Flour provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 7 ounces of Whole Wheat Flour have insufficient amounts of Vitamin C and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Whole-grain 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 Whole Wheat Flour:

• 7 ounces of Stewed Canned Tomatoes have 110.5 times more Sodium and 8.5 times more Water than Whole Wheat Flour.
• While 7 oz of Whole-grain Wheat Flour contain 3.7 times more Copper, 2.7 times more Iron, 11.4 times more Magnesium, 68.9 times more Manganese, 17.9 times more Phosphorus, 1.8 times more Potassium, 103 times more Selenium and 15.3 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Whole Wheat Flour contain similar levels of Calcium 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 8.6 times more Sugars and 37.6 times more Fructose than Whole Wheat Flour.
• While 7 oz of Whole-grain Wheat Flour contain 13.1 times more Energy, 13.2 times more Fat, 24.3 times more Omega 3, 14.8 times more Omega 6, 11.6 times more Carbohydrate, 10.7 times more Fiber and 14.5 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein