Comparing Nutrients in 7 ounces Whole Soft Wheat Flour VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Whole Soft Wheat Flour	11%	5%	84%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Whole Soft Wheat Flour	Tomato Powder	Recommended Dietary Allowance
Energy	22.7% 659kcal	20.7% 599kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.87g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.85g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	114% 148g	130g per day for Men 19-50 years
Sugars	2.8% 2.02g	120% 87g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	86% 32.7g	38g per day for Men 19-50 years
Protein	34% 19g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Whole Soft Wheat Flour	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	190% 1711μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.7% 0.37mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.3% 10.6mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	149% 7.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	69.8% 0.91mg	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	14% 55.6μg	59.5% 238μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	257% 232mg	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	7% 1.05mg	162% 24.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	80.7% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Soft Wheat Flour	Tomato Powder	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	274% 2.46mg	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	92% 7.36mg	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	293% 6.75mg	168% 3.87mg	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	92% 641mg	83.6% 585mg	700mg per day for Men 19-50 years
Potassium	23% 782mg	112% 3824mg	3400mg per day for Men 19-50 years
Selenium	46% 25.2μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	17.7% 266mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.87mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.67% 24.6g	0.16% 6.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Soft Wheat Flour VS Tomato Powder per 7 oz

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

Lets compare vitamin content per 7 ounces of Whole Soft Wheat Flour vs Tomato Powder:

• 7 oz of Tomato Powder contain more Vitamin A, 3.1 times more Vitamin B1, 4 times more Vitamin B2, 1.7 times more Vitamin B3, 3.7 times more Vitamin B5, 2.4 times more Vitamin B6, 4.3 times more Vitamin B9, more Vitamin C, 23.1 times more Vitamin E and 25.7 times more Vitamin K than Soft Wheat Whole Grain Flour.
• 7 ounces of Whole Soft Wheat Flour have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Soft Wheat Whole Grain Flour as well as Tomato Powder have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Whole Soft Wheat Flour vs Tomato Powder:

• 7 ounces of Whole Soft Wheat Flour have 1.7 times more Manganese, 2.4 times more Selenium and 1.7 times more Zinc than Tomato Powder.
• While 7 oz of Tomato Powder contain 5 times more Calcium, 2.6 times more Copper, 1.5 times more Magnesium, 4.9 times more Potassium and 44.7 times more Sodium than Soft Wheat Whole Grain Flour.
• Both Whole Soft Wheat Flour and Tomato Powder contain similar levels of Iron and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Whole Soft Wheat Flour have 4.4 times more Fat than Tomato Powder.
• While 7 oz of Tomato Powder contain 43 times more Sugars, 1.3 times more Fiber and 1.3 times more Protein than Soft Wheat Whole Grain Flour.
• Both Whole Soft Wheat Flour and Tomato Powder offer comparable quantities of Energy and Carbohydrate per seven ounces.