Comparing Nutrients in 7 ounces Soft White Wheat VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Soft White Wheat	12%	5%	83%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Soft White Wheat	Tomato Puree	Recommended Dietary Allowance
Energy	23.3% 675kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	9.34% 1.6g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 150g	13.7% 18g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	13.2% 9.6g	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	6.5% 4.72g	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	% 4.86g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	66.3% 25.2g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	38% 21.2g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	Soft White Wheat	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.46mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	19.2% 0.25mg	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	20.3% 81.4μg	5.46% 22μg	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	0% 0mg	23.4% 21mg	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	13.4% 2mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soft White Wheat	Tomato Puree	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	63.3% 0.57mg	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	133% 10.7mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	294% 6.76mg	14.6% 0.34mg	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	114% 798mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	25.4% 863mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	62.4% 6.87mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.56% 20.7g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Soft White Wheat VS Tomato Puree per 7 oz

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

Lets compare vitamin content per 7 ounces of Soft White Wheat vs Tomato Puree:

• 7 ounces of Soft White Wheat have 16.4 times more Vitamin B1, 1.3 times more Vitamin B2, 3.3 times more Vitamin B3, 1.9 times more Vitamin B5, 3 times more Vitamin B6 and 3.7 times more Vitamin B9 than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain more Vitamin A, more Vitamin C, 2 times more Vitamin E and 1.8 times more Vitamin K than Soft White Wheat.
• 7 ounces of Soft White Wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Soft White Wheat as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Soft White Wheat vs Tomato Puree:

• 7 ounces of Soft White Wheat have 1.9 times more Calcium, 1.5 times more Copper, 3 times more Iron, 3.9 times more Magnesium, 20.2 times more Manganese, 10.1 times more Phosphorus and 9.6 times more Zinc than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 8.4 times more Water than Soft White Wheat.
• Both Soft White Wheat and Tomato Puree contain similar levels of Potassium per seven ounces.
• 7 ounces of Tomato Puree lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Soft White Wheat have 8.9 times more Energy, 9.5 times more Fat, 9 times more Omega 3, 9.8 times more Omega 6, 8.4 times more Carbohydrate, 6.7 times more Fiber and 6.5 times more Protein than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 11.8 times more Sugars than Soft White Wheat.
• 7 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6