Comparing Nutrients in 1 kilogram Cereals, farina, enriched, cooked with water, with salt VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, enriched, cooked with water, with salt	13%	6%	81%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cereals, farina, enriched, cooked with water, with salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	18.3% 530kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	47.6% 62g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	48.6% 35.2g	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	0% 0g	26% 19g	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	% 0g	% 16.3g	g per day for Men 19-50 years
Sucrose	% 0.7g	% 0.2g	g per day for Men 19-50 years
Fiber	21% 8g	26.3% 10g	38g per day for Men 19-50 years
Protein	32.5% 18g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, enriched, cooked with water, with salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	105% 1.26mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.2% 2.56mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	13% 0.17mg	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	193% 770μg	12.5% 50μg	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	87.8% 79mg	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	2.67% 0.4mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, farina, enriched, cooked with water, with salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	97% 970mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	124% 1.12mg	0.9mg per day for Men 19-50 years
Fluoride	12.7% 507μg	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	666% 53.3mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	85.2% 1.96mg	25.7% 0.59mg	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	53% 370mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	6.76% 230mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	84% 1260mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	23.4% 866g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, farina, enriched, cooked with water, with salt VS Stewed Canned Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, farina, enriched, cooked with water, with salt versus 1 kg of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, farina, enriched, cooked with water, with salt vs Stewed Canned Tomatoes:

• 1 kilogram of Cereals, farina, enriched, cooked with water, with salt has 2.7 times more Vitamin B1, 1.9 times more Vitamin B2, 2.1 times more Vitamin B3, 2.2 times more Vitamin B5, 5.6 times more Vitamin B6 and 15.4 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains more Vitamin C, 20.8 times more Vitamin E and more Vitamin K than Cereals, farina, enriched, cooked with water, with salt.
• 1 kilogram of Cereals, farina, enriched, cooked with water, with salt have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Cereals, farina, enriched, cooked with water, with salt as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cereals, farina, enriched, cooked with water, with salt vs Stewed Canned Tomatoes:

• 1 kilogram of Cereals, farina, enriched, cooked with water, with salt has 2.9 times more Calcium, 4 times more Iron, 3.3 times more Manganese, 1.9 times more Phosphorus, 5 times more Selenium and 1.4 times more Zinc than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 2.7 times more Copper, 1.7 times more Magnesium, 9 times more Potassium and 1.8 times more Sodium than Cereals, farina, enriched, cooked with water, with salt.
• Both Cereals, farina, enriched, cooked with water, with salt and Stewed Canned Tomatoes contain similar levels of Water per one kilogram.
• 1 kilogram of Cereals, farina, enriched, cooked with water, with salt lack sufficient amounts of Magnesium and Potassium
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, farina, enriched, cooked with water, with salt has 1.8 times more Carbohydrate and 2 times more Protein than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 4.6 times more Sugars and more Fructose than Cereals, farina, enriched, cooked with water, with salt.
• Both Cereals, farina, enriched, cooked with water, with salt and Stewed Canned Tomatoes offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Protein
• Both Cereals, farina, enriched, cooked with water, with salt as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.