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

Macros Ratio

	Protein	Fat	Carbs
Whole Soft Wheat Flour	11%	5%	84%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Whole Soft Wheat Flour	Tomato Paste	Recommended Dietary Allowance
Energy	22.7% 659kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.87g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.85g	0.62% 0.2g	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	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	29% 37.5g	130g per day for Men 19-50 years
Sugars	2.8% 2.02g	33.3% 24g	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	16% 11.6g	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	% 11.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	68.4% 26g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	34% 19g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Whole Soft Wheat Flour	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.7% 0.37mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.3% 10.6mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	33% 0.43mg	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	5.95% 24μg	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	48.3% 43.5mg	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	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Soft Wheat Flour	Tomato Paste	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	80.5% 0.72mg	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	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	293% 6.75mg	26% 0.6mg	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	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	23% 782mg	59% 2012mg	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	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.87mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	0.67% 24.6g	3.94% 146g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Whole Soft Wheat Flour versus 7 oz of Tomato Paste 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 Paste:

• 7 ounces of Whole Soft Wheat Flour have 5 times more Vitamin B1, 1.2 times more Vitamin B2, 1.7 times more Vitamin B3, 7.1 times more Vitamin B5 and 2.3 times more Vitamin B9 than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain more Vitamin A, more Vitamin C, 8.1 times more Vitamin E and 6 times more Vitamin K than Soft Wheat Whole Grain Flour.
• Both Whole Soft Wheat Flour and Tomato Paste provide similar amounts of Vitamin B6 per seven ounces.
• 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 Canned Tomato Paste have insufficient amounts of Vitamin D in seven ounces.

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

• 7 ounces of Whole Soft Wheat Flour have 1.3 times more Copper, 1.2 times more Iron, 2.8 times more Magnesium, 11.3 times more Manganese, 3.9 times more Phosphorus, 2.4 times more Selenium and 4.7 times more Zinc than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 2.6 times more Potassium and 19.7 times more Sodium than Soft Wheat Whole Grain Flour.
• Both Whole Soft Wheat Flour and Tomato Paste contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Whole Soft Wheat Flour have 4 times more Energy, 4.1 times more Fat, 3.9 times more Carbohydrate, 3.2 times more Fiber and 2.2 times more Protein than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 11.9 times more Sugars than Soft Wheat Whole Grain Flour.