Comparing Nutrients in 1 kilogram Cereals, CREAM OF WHEAT, instant, prepared with water, without salt VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	12%	3%	85%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	21.4% 620kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	7.06% 1.2g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	28% 36.2g	130g per day for Men 19-50 years
Sugars	0.97% 0.7g	NA	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 0.7g	NA	g per day for Men 19-50 years
Fiber	15.8% 6g	NA	38g per day for Men 19-50 years
Protein	33% 18.4g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	258% 2320μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	193% 2.32mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	29.6% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	238% 3.1mg	79.2% 1.03mg	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	155% 620μg	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	69% 62mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	64% 640mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	100% 0.9mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	620% 49.6mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	57.4% 1.32mg	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	25.7% 180mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	63.6% 35μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	68% 1020mg	267% 4010mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	23% 844g	25.5% 942g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, instant, prepared with water, without salt VS Canned Tomatoes with Green Chilies per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt versus 1 kg of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt vs Canned Tomatoes with Green Chilies:

• 1 kilogram of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt has 11.6 times more Vitamin A, 6.8 times more Vitamin B1, 11.1 times more Vitamin B2, 4.8 times more Vitamin B3, 3 times more Vitamin B6 and 6.9 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains 1.8 times more Vitamin B5 and more Vitamin C than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• 1 kilogram of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have insufficient amounts of Vitamin B5 and Vitamin C
• 1 kilogram of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cereals, CREAM OF WHEAT, instant, prepared with water, without salt vs Canned Tomatoes with Green Chilies:

• 1 kilogram of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt has 3.2 times more Calcium, 19.1 times more Iron, 1.3 times more Phosphorus and 8.8 times more Selenium than Canned Tomatoes with Green Chilies.
• While 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains 2.1 times more Copper, 1.8 times more Magnesium, more Manganese, 5.4 times more Potassium and 3.9 times more Sodium than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Canned Tomatoes with Green Chilies contain similar levels of Water per one kilogram.
• 1 kilogram of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt lack sufficient amounts of Magnesium, Manganese and Potassium
• 1 kilogram of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt has 4.1 times more Energy, 3.6 times more Carbohydrate and 2.7 times more Protein than Canned Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.