Comparing Nutrients in 100 grams Wheat flour, white, all-purpose, enriched, bleached VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, bleached	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	12.6% 364kcal	0.52% 15kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.98g	0.082% 0.08g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.16g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	1.38% 0.022g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.7% 76.3g	2.8% 3.62g	130g per day for Men 19-50 years
Sugars	0.37% 0.27g	NA	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	7.1% 2.7g	NA	38g per day for Men 19-50 years
Protein	18.4% 10.3g	1.23% 0.69g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, bleached	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.4% 0.79mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.49mg	1.46% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.76% 0.44mg	2.96% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	7.92% 0.1mg	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	45.8% 183μg	2.25% 9μg	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	6.9% 6.2mg	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	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat flour, white, all-purpose, enriched, bleached	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	1.5% 15mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	10% 0.09mg	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	58% 4.64mg	3.25% 0.26mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	29.7% 0.68mg	5.74% 0.13mg	2.3mg per day for Men 19-50 years
Molybdenum	83.6% 37.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.4% 108mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	61.6% 34μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	26.7% 401mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	0.32% 12g	2.55% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat flour, white, all-purpose, enriched, bleached VS Canned Tomatoes with Green Chilies per 100 g

Compare the macro and micronutrient content in 100 g of Wheat flour, white, all-purpose, enriched, bleached versus 100 g of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Wheat flour, white, all-purpose, enriched, bleached vs Canned Tomatoes with Green Chilies:

• 100 grams of Wheat flour, white, all-purpose, enriched, bleached have 23.1 times more Vitamin B1, 26 times more Vitamin B2, 9.2 times more Vitamin B3, 3 times more Vitamin B5 and 20.3 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 100 g of Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin A, 2.3 times more Vitamin B6 and more Vitamin C than Wheat flour, white, all-purpose, enriched, bleached.
• 100 grams of Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin A and Vitamin C
• 100 grams of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Wheat flour, white, all-purpose, enriched, bleached as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Wheat flour, white, all-purpose, enriched, bleached vs Canned Tomatoes with Green Chilies:

• 100 grams of Wheat flour, white, all-purpose, enriched, bleached have 1.6 times more Copper, 17.8 times more Iron, 2 times more Magnesium, 5.2 times more Manganese, 7.7 times more Phosphorus, 84.8 times more Selenium and 5.4 times more Zinc than Canned Tomatoes with Green Chilies.
• While 100 g of Canned Red Ripe Tomatoes with Green Chilies contain 1.3 times more Calcium, 200.5 times more Sodium and 7.9 times more Water than Wheat flour, white, all-purpose, enriched, bleached.
• Both Wheat flour, white, all-purpose, enriched, bleached and Canned Tomatoes with Green Chilies contain similar levels of Potassium per 100 grams.
• 100 grams of Wheat flour, white, all-purpose, enriched, bleached lack sufficient amounts of Calcium
• 100 grams of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Wheat flour, white, all-purpose, enriched, bleached have 24.3 times more Energy, 13.5 times more Omega 6, 21.1 times more Carbohydrate and 15 times more Protein than Canned Tomatoes with Green Chilies.
• 100 grams of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 6 and Protein
• Both Wheat flour, white, all-purpose, enriched, bleached as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3 in 100 grams.