Comparing Nutrients in 300 calories Enriched Bleached 9% Protein White Wheat FlourVS Cooked Ripe Red Tomatoes

Weight per 300 calories

Enriched Bleached 9% Protein White Wheat Flour

81.7g

Cooked Ripe Red Tomatoes

1667g

Enriched Bleached 9% Protein White Wheat Flour has 20.4 times more energy per 100g than Cooked Ripe Red Tomatoes. It has high energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Enriched Bleached 9% Protein White Wheat Flour or Cooked Ripe Red Tomatoes?

Macros Ratio

Protein Fat Carbs

Enriched Bleached 9% Protein White Wheat Flour

10%

86%

Cooked Ripe Red Tomatoes

18%

77%

300 kcal ▼

Macro Nutrients

Enriched Bleached 9% Protein White Wheat Flourvs Cooked Ripe Red Tomatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.2%1.17g

Fat

1.9%1.83g

1.17 gvs1.83 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.87%0.28g

Saturated Fat

0.78%0.25g

0.28 gvs0.25 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.87%0.014g

Omega 3

2.1%0.033g

0.014 gvs0.033 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.8%0.48g

Omega 6

4.1%0.7g

0.48 gvs0.7 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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48.6%63.2g

Carbohydrate

51.4%67g

63.2 gvs67 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.61%0.44g

Sugars

57.2%41.5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.44 gvs41.5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.034%0.025g

Fructose

30%22g

≤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]

0.025 gvs22 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.025g

Glucose

%19.7g

0.025 gvs19.7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.21g

Sucrose

%0g

0.21 gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

30.7%11.7g

NA gvs11.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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13%7.27g

Protein

28.3%16g

7.27 gvs16 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Enriched Bleached 9% Protein White Wheat Flourvs Cooked Ripe Red Tomatoes

0%0μg

Vitamin A

44.4%400μg

RAE, retinol activity equivalents

0 μgvs400 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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50%0.6mg

Vitamin B1

50%0.6mg

Thiamine

0.6 mgvs0.6 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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28%0.36mg

Vitamin B2

28.2%0.37mg

Riboflavin

0.36 mgvs0.37 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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30.4%4.87mg

Vitamin B3

55.4%8.87mg

Niacin, nicotinic acid, niacinamide

4.87 mgvs8.87 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.06%0.15mg

Vitamin B5

43%2.15mg

Pantothenic acid

0.15 mgvs2.15 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2.33%0.03mg

Vitamin B6

101%1.3mg

Pyridoxine

0.03 mgvs1.3 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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34.7%139μg

Vitamin B9

54%217μg

Folates and Folic Acid

139 μgvs217 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

422%380mg

Ascorbic acid

0 mgvs380 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.27%0.041mg

Vitamin E

62.2%9.33mg

Tocopherols and Tocotrienols

0.041 mgvs9.33 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.2%0.25μg

Vitamin K

39%46.7μg

Phytomenadione or phylloquinone

0.25 μgvs46.7 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Enriched Bleached 9% Protein White Wheat Flourvs Cooked Ripe Red Tomatoes

1.63%16.3mg

Calcium

18.3%183mg

16.3 mgvs183 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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15%0.13mg

Copper

139%1.25mg

0.13 mgvs1.25 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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51.7%4.14mg

Iron

142%11.3mg

4.14 mgvs11.3 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.9%16.3mg

Magnesium

35.7%150mg

16.3 mgvs150 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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22.3%0.51mg

Manganese

76%1.75mg

0.51 mgvs1.75 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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9.93%69.5mg

Phosphorus

66.7%467mg

69.5 mgvs467 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.15%107mg

Potassium

107%3633mg

107 mgvs3633 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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17%9.3μg

Selenium

15%8.33μg

9.3 μgvs8.33 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.11%1.63mg

Sodium

12.2%183mg

1.63 mgvs183 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7%0.77mg

Zinc

21.2%2.33mg

0.77 mgvs2.33 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.26%9.7g

Water

42.5%1572g

9.7 gvs1572 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Enriched Bleached 9% Protein White Wheat Flour vs Cooked Ripe Red Tomatoes:

Cooked Ripe Red Tomatoes contain more Vitamin A, 1.8 times more Vitamin B3, 14.1 times more Vitamin B5, 43.5 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C, 228.4 times more Vitamin E and 190.3 times more Vitamin K than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
Both Enriched Bleached 9% Protein White (industrial) Wheat Flour and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin B2 per 300 kcal.
Both Enriched Bleached 9% Protein White (industrial) Wheat Flour as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Enriched Bleached 9% Protein White Wheat Flour vs Cooked Ripe Red Tomatoes:

Cooked Ripe Red Tomatoes contain 11.2 times more Calcium, 9.3 times more Copper, 2.7 times more Iron, 9.2 times more Magnesium, 3.4 times more Manganese, 6.7 times more Phosphorus, 33.9 times more Potassium, 112.1 times more Sodium, 3 times more Zinc and 162.3 times more Water than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
Both Enriched Bleached 9% Protein White (industrial) Wheat Flour and Cooked Ripe Red Tomatoes have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cooked Ripe Red Tomatoes contain 1.5 times more Omega 6, 94 times more Sugars, 890.3 times more Fructose and 2.2 times more Protein than Enriched Bleached 9% Protein White (industrial) Wheat Flour.
Both Enriched Bleached 9% Protein White (industrial) Wheat Flour and Cooked Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Enriched Bleached 9% Protein White (industrial) Wheat Flour as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Enriched Bleached 9% Protein White Wheat FlourVS Unenriched Bleached 9% Protein White (industrial) Wheat FlourCooked Ripe Red TomatoesVS Unenriched Bleached 9% Protein White (industrial) Wheat FlourEnriched Bleached 9% Protein White Wheat FlourVS Tomatoes in Juice with SaltCooked Ripe Red TomatoesVS Tomatoes in Juice with Salt

Compare Foods

Comparing Nutrients in 300 calories Enriched Bleached 9% Protein White Wheat FlourVS Cooked Ripe Red Tomatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Enriched Bleached 9% Protein White Wheat Flour or Cooked Ripe Red Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: