Comparing Nutrients in 7 ounces Whole Soft Wheat Flour VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Whole Soft Wheat Flour	11%	5%	84%
Tomatoes	17%	9%	74%

Macro Nutrients

	Whole Soft Wheat Flour	Tomatoes	Recommended Dietary Allowance
Energy	22.7% 659kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.87g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.85g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	NA	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	NA	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	2.8% 2.02g	7.2% 5.2g	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	NA	3.75% 2.7g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	68.4% 26g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	34% 19g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Whole Soft Wheat Flour	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.7% 0.37mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.3% 10.6mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.1% 0.93μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 55.6μg	7.44% 29.8μg	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	30.2% 27mg	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	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Soft Wheat Flour	Tomatoes	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.56μg	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	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	293% 6.75mg	9.84% 0.23mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	23% 782mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	46% 25.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.87mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.67% 24.6g	5.07% 188g	3700g per day for Men 19-50 years

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

• Soft Wheat Whole Grain Flour has 8 times more Vitamin B1, 9.9 times more Vitamin B2, 9 times more Vitamin B3, 11.3 times more Vitamin B5, 2.4 times more Vitamin B6 and 1.9 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, more Vitamin C and 4.2 times more Vitamin K than Soft Wheat Whole Grain Flour.
• Both Soft Wheat Whole Grain Flour and Raw Ripe Red Tomatoes have similar amounts of Vitamin E per 7 oz.
• Both Soft Wheat Whole Grain Flour as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin D in 7 oz.

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

• Soft Wheat Whole Grain Flour has 3.3 times more Calcium, 8.1 times more Copper, 13.7 times more Iron, 10.6 times more Magnesium, 29.8 times more Manganese, 13.5 times more Phosphorus, 1.7 times more Potassium, more Selenium and 17.4 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 7.6 times more Water than Soft Wheat Whole Grain Flour.

Comparison of macro-nutrients per 7 ounces:

• Soft Wheat Whole Grain Flour has 18.4 times more Energy, 9.8 times more Fat, 15.4 times more Saturated Fat, 19.1 times more Carbohydrate, 10.9 times more Fiber and 10.9 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.6 times more Sugars than Soft Wheat Whole Grain Flour.
• Both Soft Wheat Whole Grain Flour as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.