Comparing Nutrients in 500 calories Whole Wheat FlourVS Tomatoes in Juice with Salt

Weight per 500 calories

Whole Wheat Flour

147g

Tomatoes in Juice with Salt

3125g

Whole Wheat Flour has 21.3 times more energy per 100g than Tomatoes in Juice with Salt. It has high energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 500 calories - Whole Wheat Flour or Tomatoes in Juice with Salt?

Macros Ratio

Protein Fat Carbs

Whole Wheat Flour

15%

79%

Tomatoes in Juice with Salt

16%

12%

72%

500 kcal ▼

Macro Nutrients

Whole Wheat Flourvs Tomatoes in Juice with Salt

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

3.8%3.68g

Fat

8.05%7.8g

3.68 gvs7.8 g

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

Find Cereals rich in Fat

1.98%0.63g

Saturated Fat

3.32%1.06g

0.63 gvs1.06 g

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

Find Cereals rich in Saturated Fat

6.7%0.11g

Omega 3

7.8%0.13g

0.11 gvs0.13 g

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

Find Cereals rich in Omega 3

9.46%1.6g

Omega 6

18%3.03g

1.6 gvs3.03 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

81.4%106g

Carbohydrate

83.4%108g

106 gvs108 g

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

Find Cereals rich in Carbohydrate

0.83%0.6g

Sugars

110%79.7g

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

0.6 gvs79.7 g

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

Find Cereals rich in Sugars

0.1%0.074g

Fructose

56.5%41g

≤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]

0.074 gvs41 g

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

Find Cereals rich in Fructose

%0g

Glucose

%38.8g

0 gvs38.8 g

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

Find Cereals rich in Glucose

%0.53g

Sucrose

%0g

0.53 gvs0 g

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

Find Cereals rich in Sucrose

41.4%15.7g

Fiber

156%59.4g

15.7 gvs59.4 g

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

Find Cereals rich in Fiber

34.7%19.4g

Protein

44%24.7g

19.4 gvs24.7 g

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

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Whole Wheat Flourvs Tomatoes in Juice with Salt

0%0μg

Vitamin A

69.4%625μg

RAE, retinol activity equivalents

0 μgvs625 μg

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

Find Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

61.5%0.74mg

Vitamin B1

1497%18mg

Thiamine

0.74 mgvs18 mg

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

Find Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

18.7%0.24mg

Vitamin B2

132%1.7mg

Riboflavin

0.24 mgvs1.7 mg

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

Find Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

45.6%7.3mg

Vitamin B3

139%22.3mg

Niacin, nicotinic acid, niacinamide

7.3 mgvs22.3 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

17.7%0.89mg

Vitamin B5

73%3.66mg

Pantothenic acid

0.89 mgvs3.66 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

46%0.6mg

Vitamin B6

267%3.47mg

Pyridoxine

0.6 mgvs3.47 mg

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

Find Cereals rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Cereals rich in Vitamin B7

16%64.7μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

64.7 μgvs250 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

438%394mg

Ascorbic acid

0 mgvs394 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

6.96%1.04mg

Vitamin E

123%18.4mg

Tocopherols and Tocotrienols

1.04 mgvs18.4 mg

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

Find Cereals rich in Vitamin E

2.33%2.8μg

Vitamin K

67.7%81.3μg

Phytomenadione or phylloquinone

2.8 μgvs81.3 μg

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

Find Cereals rich in Vitamin K

Minerals

Whole Wheat Flourvs Tomatoes in Juice with Salt

5%50mg

Calcium

103%1031mg

50 mgvs1031 mg

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

Find Cereals rich in Calcium

67%0.6mg

Copper

181%1.63mg

0.6 mgvs1.63 mg

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

Find Cereals rich in Copper

Fluoride

4%159μg

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

NA μgvs159 μg

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

Find Cereals rich in Fluoride

66%5.3mg

Iron

223%18mg

5.3 mgvs18 mg

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

Find Cereals rich in Iron

48%201mg

Magnesium

74.4%313mg

201 mgvs313 mg

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

Find Cereals rich in Magnesium

260%6mg

Manganese

92%2.13mg

6 mgvs2.13 mg

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

Find Cereals rich in Manganese

191%86μg

Molybdenum

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

86 μgvsNA μg

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

Find Cereals rich in Molybdenum

75%525mg

Phosphorus

76%531mg

525 mgvs531 mg

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

Find Cereals rich in Phosphorus

15.7%534mg

Potassium

176%5969mg

534 mgvs5969 mg

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

Find Cereals rich in Potassium

165%91μg

Selenium

39.8%22μg

91 μgvs22 μg

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

Find Cereals rich in Selenium

0.2%2.94mg

Sodium

240%3594mg

2.94 mgvs3594 mg

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

Find Cereals rich in Sodium

34.8%3.82mg

Zinc

34%3.75mg

3.82 mgvs3.75 mg

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

Find Cereals rich in Zinc

0.43%15.8g

Water

80%2961g

15.8 gvs2961 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 Whole Wheat Flour vs Tomatoes in Juice with Salt:

Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 24.3 times more Vitamin B1, 7.1 times more Vitamin B2, 3.1 times more Vitamin B3, 4.1 times more Vitamin B5, 5.8 times more Vitamin B6, 3.9 times more Vitamin B9, more Vitamin C, 17.7 times more Vitamin E and 29.1 times more Vitamin K than Whole-grain Wheat Flour.
Both Whole-grain Wheat Flour as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Whole Wheat Flour vs Tomatoes in Juice with Salt:

Whole-grain Wheat Flour has 2.8 times more Manganese and 4.2 times more Selenium than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 20.6 times more Calcium, 2.7 times more Copper, 3.4 times more Iron, 1.6 times more Magnesium, 11.2 times more Potassium, 1221.9 times more Sodium and 187.5 times more Water than Whole-grain Wheat Flour.
Both Whole-grain Wheat Flour and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.1 times more Fat, 1.9 times more Omega 6, 132.2 times more Sugars, 556.8 times more Fructose, 3.8 times more Fiber and 1.3 times more Protein than Whole-grain Wheat Flour.
Both Whole-grain Wheat Flour and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
Both Whole-grain Wheat Flour as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Whole Wheat FlourVS Wheat flour, white, all-purpose, enriched, bleachedTomatoes in Juice with SaltVS Wheat flour, white, all-purpose, enriched, bleachedWhole Wheat FlourVS Stewed Canned TomatoesTomatoes in Juice with SaltVS Stewed Canned Tomatoes

Compare Foods

Comparing Nutrients in 500 calories Whole Wheat FlourVS Tomatoes in Juice with Salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Whole Wheat Flour or Tomatoes in Juice with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: