Comparing Nutrients in 100 grams Tomato Paste VS Enriched Bleached 15% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Enriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%

Macro Nutrients

	Tomato Paste	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	2.83% 82kcal	12.5% 362kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	53.8% 70g	130g per day for Men 19-50 years
Sugars	16.8% 12g	1.27% 0.92g	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	8.07% 5.85g	0.041% 0.03g	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	% 5.75g	% 0.03g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0.15g	g per day for Men 19-50 years
Fiber	10.8% 4.1g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	7.7% 4.32g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Vitamin A	8.44% 76μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	61.3% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	34.2% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.84% 0.14mg	8.54% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	3.46% 0.045mg	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	3% 12μg	42.5% 170μg	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	24.3% 22mg	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	28.7% 4.3mg	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.5% 11.4μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	3.6% 36mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	21.7% 0.2mg	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	37.3% 2.98mg	63.3% 5.06mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	9.05% 38mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	24.7% 0.57mg	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	12% 83mg	18.3% 128mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	3.53% 120mg	3400mg per day for Men 19-50 years
Selenium	9.64% 5.3μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.73% 0.63mg	10.5% 1.16mg	11mg per day for Men 19-50 years
Water	2% 73.5g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Enriched Bleached 15% Protein White (industrial) Wheat Flour per 100 g

Compare the macro and micronutrient content in 100 g of Tomato Paste versus 100 g of Enriched Bleached 15% Protein White (industrial) Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tomato Paste vs Enriched Bleached 15% Protein White (industrial) Wheat Flour:

• 100 grams of Tomato Paste have more Vitamin A, 4.8 times more Vitamin B6, more Vitamin C, 86 times more Vitamin E and 38 times more Vitamin K than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 100 g of Enriched Bleached 15% Protein White (industrial) Wheat Flour contain 12.3 times more Vitamin B1, 2.9 times more Vitamin B2, 1.9 times more Vitamin B3, 3 times more Vitamin B5 and 14.2 times more Vitamin B9 than Canned Tomato Paste.
• 100 grams of Enriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Enriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tomato Paste vs Enriched Bleached 15% Protein White (industrial) Wheat Flour:

• 100 grams of Tomato Paste have 2.1 times more Calcium, 1.9 times more Copper, 8.5 times more Potassium and 29.5 times more Sodium than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 100 g of Enriched Bleached 15% Protein White (industrial) Wheat Flour contain 1.7 times more Iron, 1.9 times more Manganese, 1.5 times more Phosphorus, 5.3 times more Selenium and 1.8 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Enriched Bleached 15% Protein White (industrial) Wheat Flour contain similar levels of Magnesium per 100 grams.
• 100 grams of Enriched Bleached 15% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tomato Paste have 13.2 times more Sugars, 195 times more Fructose and 1.7 times more Fiber than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 100 g of Enriched Bleached 15% Protein White (industrial) Wheat Flour contain 4.4 times more Energy, 4.6 times more Omega 6, 3.7 times more Carbohydrate and 3.5 times more Protein than Canned Tomato Paste.
• 100 grams of Tomato Paste provide inadequate amounts of Omega 6
• Both Canned Tomato Paste as well as Enriched Bleached 15% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 in 100 grams.