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Comparing Nutrients in 1 kilogram Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dryVS Tomatoes

Macros Ratio

Protein Fat Carbs

Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry
12%
4%
84%
Tomatoes
17%
9%
74%
1 kg ▼

Macro Nutrients

128%3700kcal
Energy
6.2%180kcal
3700 kcalvs180 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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15.5%15g
Fat
2.06%2g
15 gvs2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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7.44%2.38g
Saturated Fat
0.88%0.28g
2.38 gvs0.28 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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55%0.88g
Omega 3
1.88%0.03g
0.88 gvs0.03 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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43.6%7.4g
Omega 6
4.7%0.8g
7.4 gvs0.8 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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588%765g
Carbohydrate
30%39g
765 gvs39 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.76%2g
Sugars
36.3%26.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2 gvs26.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
19%13.7g
≤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 gvs13.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%12.5g
NA gvs12.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2g
Sucrose
%0g
2 gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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100%38g
Fiber
31.6%12g
38 gvs12 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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188%105g
Protein
15.7%8.8g
105 gvs8.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
46.7%420μg
RAE, retinol activity equivalents
0 μgvs420 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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417%5mg
Vitamin B1
31%0.37mg
Thiamine
5 mgvs0.37 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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154%2mg
Vitamin B2
14.6%0.19mg
Riboflavin
2 mgvs0.19 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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263%42mg
Vitamin B3
37%5.94mg
Niacin, nicotinic acid, niacinamide
42 mgvs5.94 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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104%5.18mg
Vitamin B5
18%0.89mg
Pantothenic acid
5.18 mgvs0.89 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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83%1.08mg
Vitamin B6
61.5%0.8mg
Pyridoxine
1.08 mgvs0.8 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
15.6%4.7μg
Biotin
NA μgvs4.7 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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303%1210μg
Vitamin B9
37.5%150μg
Folates and Folic Acid
1210 μgvs150 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
152%137mg
Ascorbic acid
0 mgvs137 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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7.33%1.1mg
Vitamin E
36%5.4mg
Tocopherols and Tocotrienols
1.1 mgvs5.4 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.17%5μg
Vitamin K
66%79μg
Phytomenadione or phylloquinone
5 μgvs79 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

606%6060mg
Calcium
10%100mg
6060 mgvs100 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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229%2.06mg
Copper
65.6%0.59mg
2.06 mgvs0.59 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.58%23μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs23 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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3575%286mg
Iron
33.8%2.7mg
286 mgvs2.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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64.3%270mg
Magnesium
26%110mg
270 mgvs110 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
49.6%1.14mg
NA mgvs1.14 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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 .

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164%1150mg
Phosphorus
34.3%240mg
1150 mgvs240 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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35.3%1200mg
Potassium
69.7%2370mg
1200 mgvs2370 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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364%200μg
Selenium
0%0μg
200 μgvs0 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4.67%70mg
Sodium
3.33%50mg
70 mgvs50 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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80%8.8mg
Zinc
15.5%1.7mg
8.8 mgvs1.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.95%109g
Water
25.5%945g
109 gvs945 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry vs Tomatoes:
Comparing minerals per 1 kilogram for Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry vs Tomatoes:
Comparison of macro-nutrients per 1 kilogram:



Compare more foods per 1 kg: