Comparing Nutrients in 14 ounces Tomato Juice with Salt VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	13%	4%	83%

Macro Nutrients

	Tomato Juice with Salt	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	48.6% 1409kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	9.18% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	13.8% 2.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	10.8% 14g	219% 285g	130g per day for Men 19-50 years
Sugars	14% 10.2g	2.57% 1.87g	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	% 1.55g	g per day for Men 19-50 years
Fiber	4.18% 1.6g	46% 17.5g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	82.3% 46g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	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	251% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	127% 1.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	210% 33.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	49.2% 2.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	27.5% 0.36mg	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	NA	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	9.8% 1.47mg	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, dry	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	350% 3501mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	91% 0.82mg	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	1589% 127mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	236% 5.43mg	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	226% 1580mg	700mg per day for Men 19-50 years
Potassium	25.3% 861mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	67% 1004mg	86.8% 1302mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	10% 374g	1.24% 46g	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, dry 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, dry 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, dry:

• 14 ounces of Tomato Juice with Salt have more Vitamin C than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While 14 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 7.6 times more Vitamin B1, 5.3 times more Vitamin B2, 12.6 times more Vitamin B3 and 1.3 times more Vitamin B6 than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Vitamin C
• Both Canned Tomato Juice with Salt as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry 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, dry:

• 14 ounces of Tomato Juice with Salt have 1.4 times more Potassium and 8.2 times more Water than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While 14 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 88.2 times more Calcium, 4.9 times more Copper, 82.1 times more Iron, 4.2 times more Magnesium, 20.1 times more Manganese, 20.9 times more Phosphorus, 1.3 times more Sodium and 12.3 times more Zinc than Canned Tomato Juice with Salt.
• 14 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Juice with Salt have 5.5 times more Sugars than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While 14 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 20.9 times more Energy, 7.4 times more Omega 3, 26.9 times more Omega 6, 20.3 times more Carbohydrate, 11 times more Fiber and 13.7 times more Protein than Canned Tomato Juice with Salt.
• 14 ounces of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein