Comparing Nutrients in 300 calories Whole Soft Wheat FlourVS Tomatoes

Weight per 300 calories

Whole Soft Wheat Flour

90g

Tomatoes

1667g

Whole Soft Wheat Flour has 18.4 times more energy per 100g than Tomatoes. It has high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Whole Soft Wheat Flour or Tomatoes?

Macros Ratio

Protein Fat Carbs

Whole Soft Wheat Flour

11%

84%

Tomatoes

17%

74%

300 kcal ▼

Macro Nutrients

Whole Soft Wheat Flourvs 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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1.8%1.76g

Fat

3.44%3.33g

1.76 gvs3.33 g

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

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1.2%0.39g

Saturated Fat

1.46%0.47g

0.39 gvs0.47 g

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

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Omega 3

3.13%0.05g

NA gvs0.05 g

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

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Omega 6

7.84%1.33g

NA gvs1.33 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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51.8%67.3g

Carbohydrate

50%65g

67.3 gvs65 g

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

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1.27%0.92g

Sugars

60.5%44g

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

0.92 gvs44 g

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

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Fructose

31.5%23g

≤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]

NA gvs23 g

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

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Glucose

%21g

NA gvs21 g

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

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Sucrose

%0g

NA gvs0 g

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

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31%12g

Fiber

52.6%20g

12 gvs20 g

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

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15.5%8.7g

Protein

26%14.7g

8.7 gvs14.7 g

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

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Vitamins

Whole Soft Wheat Flourvs Tomatoes

0%0μg

Vitamin A

77.8%700μg

RAE, retinol activity equivalents

0 μgvs700 μg

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

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22.4%0.27mg

Vitamin B1

51.4%0.62mg

Thiamine

0.27 mgvs0.62 mg

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

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13%0.17mg

Vitamin B2

24.4%0.32mg

Riboflavin

0.17 mgvs0.32 mg

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

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30%4.83mg

Vitamin B3

62%9.9mg

Niacin, nicotinic acid, niacinamide

4.83 mgvs9.9 mg

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

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18.3%0.91mg

Vitamin B5

29.7%1.5mg

Pantothenic acid

0.91 mgvs1.5 mg

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

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13.3%0.17mg

Vitamin B6

103%1.33mg

Pyridoxine

0.17 mgvs1.33 mg

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

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Vitamin B7

26%7.8μg

Biotin

NA μgvs7.8 μg

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

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6.33%25.3μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

25.3 μgvs250 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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0%0mg

Vitamin C

254%228mg

Ascorbic acid

0 mgvs228 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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3.2%0.48mg

Vitamin E

60%9mg

Tocopherols and Tocotrienols

0.48 mgvs9 mg

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

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1.43%1.7μg

Vitamin K

110%132μg

Phytomenadione or phylloquinone

1.7 μgvs132 μg

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

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Minerals

Whole Soft Wheat Flourvs Tomatoes

3%30mg

Calcium

16.7%167mg

30 mgvs167 mg

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

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47.7%0.43mg

Copper

109%0.98mg

0.43 mgvs0.98 mg

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

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Fluoride

0.96%38.3μg

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

NA μgvs38.3 μg

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

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42%3.35mg

Iron

56.3%4.5mg

3.35 mgvs4.5 mg

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

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25%106mg

Magnesium

43.7%183mg

106 mgvs183 mg

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

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134%3.07mg

Manganese

82.6%1.9mg

3.07 mgvs1.9 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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41.7%292mg

Phosphorus

57%400mg

292 mgvs400 mg

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

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10.5%356mg

Potassium

116%3950mg

356 mgvs3950 mg

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

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21%11.5μg

Selenium

0%0μg

11.5 μgvs0 μg

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

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0.18%2.7mg

Sodium

5.56%83.3mg

2.7 mgvs83.3 mg

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

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24.3%2.67mg

Zinc

25.8%2.83mg

2.67 mgvs2.83 mg

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

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0.3%11.2g

Water

42.6%1575g

11.2 gvs1575 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 Whole Soft Wheat Flour vs Tomatoes:

Raw Ripe Red Tomatoes contain more Vitamin A, 2.3 times more Vitamin B1, 1.9 times more Vitamin B2, 2 times more Vitamin B3, 1.6 times more Vitamin B5, 7.7 times more Vitamin B6, 9.9 times more Vitamin B9, more Vitamin C, 18.8 times more Vitamin E and 76.7 times more Vitamin K than Soft Wheat Whole Grain Flour.
Both Soft Wheat Whole Grain Flour as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Whole Soft Wheat Flour vs Tomatoes:

Soft Wheat Whole Grain Flour has 1.6 times more Manganese and more Selenium than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 5.6 times more Calcium, 2.3 times more Copper, 1.3 times more Iron, 1.7 times more Magnesium, 1.4 times more Phosphorus, 11.1 times more Potassium, 30.7 times more Sodium and 140.4 times more Water than Soft Wheat Whole Grain Flour.
Both Soft Wheat Whole Grain Flour and Raw Ripe Red Tomatoes have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Ripe Red Tomatoes contain 1.9 times more Fat, 47.6 times more Sugars, 1.7 times more Fiber and 1.7 times more Protein than Soft Wheat Whole Grain Flour.
Both Soft Wheat Whole Grain Flour and Raw Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Soft Wheat Whole Grain Flour as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Whole Soft Wheat FlourVS Refined Sorghum FlourTomatoesVS Refined Sorghum FlourWhole Soft Wheat FlourVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

Comparing Nutrients in 300 calories Whole Soft Wheat FlourVS Tomatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Whole Soft Wheat Flour or Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: