Comparing Nutrients in 14 ounces Tomato Juice with Salt VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	11%	3%	86%

Macro Nutrients

	Tomato Juice with Salt	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	10.8% 14g	36% 46.6g	130g per day for Men 19-50 years
Sugars	14% 10.2g	0.38% 0.28g	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	7.3% 5.28g	0% 0g	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	% 4.96g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.28g	g per day for Men 19-50 years
Fiber	4.18% 1.6g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	10.2% 5.7g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Vitamin A	10% 91μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	30.8% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	9.46% 0.12mg	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	20% 79.4μg	28.8% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	309% 278mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.47% 1.27mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	41.3% 413mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	16% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.68% 27.4μg	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	19.3% 1.55mg	203% 16.2mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	32.4% 0.75mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	10.8% 75.4mg	26.6% 187mg	700mg per day for Men 19-50 years
Potassium	25.3% 861mg	2.7% 91mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	67% 1004mg	9% 135mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	10% 374g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomato Juice with Salt versus 14 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomato Juice with Salt vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt:

• 14 ounces of Tomato Juice with Salt have 2.3 times more Vitamin B6, more Vitamin C and 8 times more Vitamin E than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• While 14 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt contain 1.5 times more Vitamin B9 than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 14 ounces.
• 14 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin C and Vitamin E
• Both Canned Tomato Juice with Salt as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Tomato Juice with Salt vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt:

• 14 ounces of Tomato Juice with Salt have 1.6 times more Magnesium, 9.4 times more Potassium and 7.4 times more Sodium than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• While 14 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt contain 10.4 times more Calcium, 10.5 times more Iron, 2.8 times more Manganese, 2.5 times more Phosphorus and 2 times more Zinc than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt contain similar levels of Copper and Water per 14 ounces.
• 14 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium and Zinc
• 14 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Juice with Salt have 36.9 times more Sugars than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• While 14 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt contain 3.3 times more Carbohydrate and 1.7 times more Protein than Canned Tomato Juice with Salt.
• 14 ounces of Tomato Juice with Salt provide inadequate amounts of Protein
• Both Canned Tomato Juice with Salt as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber in 14 ounces.