Comparing Nutrients in 500 calories Enriched White Wheat Flour for CakeVS Tomatoes

Weight per 500 calories

Enriched White Wheat Flour for Cake

138g

Tomatoes

2778g

Enriched White Wheat Flour for Cake has 20.1 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 500 calories - Enriched White Wheat Flour for Cake or Tomatoes?

Macros Ratio

Protein Fat Carbs

Enriched White Wheat Flour for Cake

89%

Tomatoes

17%

74%

500 kcal ▼

Macro Nutrients

Enriched White Wheat Flour for Cakevs Tomatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Cereals rich in Energy

1.22%1.2g

Fat

5.73%5.56g

1.2 gvs5.56 g

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

Find Cereals rich in Fat

0.55%0.18g

Saturated Fat

2.43%0.78g

0.18 gvs0.78 g

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

Find Cereals rich in Saturated Fat

1.9%0.03g

Omega 3

5.2%0.083g

0.03 gvs0.083 g

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

Find Cereals rich in Omega 3

2.9%0.49g

Omega 6

13%2.22g

0.49 gvs2.22 g

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

Find Cereals rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Cereals rich in Cholesterol

83%108g

Carbohydrate

83%108g

108 gvs108 g

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

Find Cereals rich in Carbohydrate

0.59%0.43g

Sugars

101%73g

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

0.43 gvs73 g

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

Find Cereals rich in Sugars

Fructose

52.5%38g

≤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 gvs38 g

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

Find Cereals rich in Fructose

Glucose

%34.7g

NA gvs34.7 g

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

Find Cereals rich in Glucose

Sucrose

%0g

NA gvs0 g

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

Find Cereals rich in Sucrose

6.18%2.35g

Fiber

87.7%33.3g

2.35 gvs33.3 g

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

Find Cereals rich in Fiber

20.2%11.3g

Protein

43.7%24.4g

11.3 gvs24.4 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 White Wheat Flour for Cakevs Tomatoes

0%0μg

Vitamin A

130%1167μg

RAE, retinol activity equivalents

0 μgvs1167 μg

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

Find Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

103%1.23mg

Vitamin B1

85.6%1.03mg

Thiamine

1.23 mgvs1.03 mg

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

Find Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

45.7%0.59mg

Vitamin B2

40.6%0.53mg

Riboflavin

0.59 mgvs0.53 mg

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

Find Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

58.6%9.38mg

Vitamin B3

103%16.5mg

Niacin, nicotinic acid, niacinamide

9.38 mgvs16.5 mg

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

Find Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

12.7%0.63mg

Vitamin B5

49.4%2.47mg

Pantothenic acid

0.63 mgvs2.47 mg

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

Find Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

3.5%0.046mg

Vitamin B6

171%2.22mg

Pyridoxine

0.046 mgvs2.22 mg

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

Find Cereals rich in Vitamin B6

Vitamin B7

43.4%13μg

Biotin

NA μgvs13 μg

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

Find Cereals rich in Vitamin B7

64.2%257μg

Vitamin B9

104%417μg

Folates and Folic Acid

257 μgvs417 μg

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

Find Cereals rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Cereals rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

423%381mg

Ascorbic acid

0 mgvs381 mg

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

Find Cereals rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Cereals rich in Vitamin D Buy Vegan Vitamin D

0.18%0.028mg

Vitamin E

100%15mg

Tocopherols and Tocotrienols

0.028 mgvs15 mg

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

Find Cereals rich in Vitamin E

0.35%0.41μg

Vitamin K

183%219μg

Phytomenadione or phylloquinone

0.41 μgvs219 μg

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

Find Cereals rich in Vitamin K

Minerals

Enriched White Wheat Flour for Cakevs Tomatoes

1.93%19.3mg

Calcium

27.8%278mg

19.3 mgvs278 mg

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

Find Cereals rich in Calcium

21.3%0.19mg

Copper

182%1.64mg

0.19 mgvs1.64 mg

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

Find Cereals rich in Copper

Fluoride

1.6%64μg

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

NA μgvs64 μg

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

Find Cereals rich in Fluoride

126%10mg

Iron

94%7.5mg

10 mgvs7.5 mg

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

Find Cereals rich in Iron

5.26%22mg

Magnesium

72.8%306mg

22 mgvs306 mg

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

Find Cereals rich in Magnesium

38%0.88mg

Manganese

138%3.17mg

0.88 mgvs3.17 mg

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

Find Cereals rich in Manganese

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 .

Find Cereals rich in Molybdenum

16.8%117mg

Phosphorus

95%667mg

117 mgvs667 mg

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

Find Cereals rich in Phosphorus

4.27%145mg

Potassium

194%6583mg

145 mgvs6583 mg

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

Find Cereals rich in Potassium

12.3%6.77μg

Selenium

0%0μg

6.77 μgvs0 μg

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

Find Cereals rich in Selenium

0.18%2.76mg

Sodium

9.26%139mg

2.76 mgvs139 mg

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

Find Cereals rich in Sodium

7.8%0.86mg

Zinc

43%4.72mg

0.86 mgvs4.72 mg

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

Find Cereals rich in Zinc

0.47%17.3g

Water

71%2626g

17.3 gvs2626 g

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

Find Cereals rich in Water

Lets compare vitamin content per 500 calories of Enriched White Wheat Flour for Cake vs Tomatoes:

Raw Ripe Red Tomatoes contain more Vitamin A, 1.8 times more Vitamin B3, 3.9 times more Vitamin B5, 48.8 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C, 543 times more Vitamin E and 529.6 times more Vitamin K than Enriched Cake White Wheat Flour.
Both Enriched Cake White Wheat Flour and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin B2 per 500 kcal.
Both Enriched Cake White Wheat Flour as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Enriched White Wheat Flour for Cake vs Tomatoes:

Enriched Cake White Wheat Flour has 1.3 times more Iron and more Selenium than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 14.4 times more Calcium, 8.5 times more Copper, 13.8 times more Magnesium, 3.6 times more Manganese, 5.7 times more Phosphorus, 45.4 times more Potassium, 50.3 times more Sodium, 5.5 times more Zinc and 152 times more Water than Enriched Cake White Wheat Flour.

Comparison of macro-nutrients per 500 calories:

Raw Ripe Red Tomatoes contain 4.7 times more Fat, 2.7 times more Omega 3, 4.5 times more Omega 6, 170.6 times more Sugars, 14.2 times more Fiber and 2.2 times more Protein than Enriched Cake White Wheat Flour.
Both Enriched Cake White Wheat Flour and Raw Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Enriched Cake White Wheat Flour as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Enriched White Wheat Flour for CakeVS Enriched Tortilla Mix White Wheat FlourTomatoesVS Enriched Tortilla Mix White Wheat FlourEnriched White Wheat Flour for CakeVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

Comparing Nutrients in 500 calories Enriched White Wheat Flour for CakeVS Tomatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Enriched White Wheat Flour for Cake or Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: