Comparing Nutrients in 1 kilogram Cereals, whole wheat hot natural cereal, cooked with water, without salt VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, cooked with water, without salt	12%	5%	83%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	21.4% 620kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	1.1% 0.8g	35% 25.5g	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	18% 13g	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	% 12.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	42% 16g	50% 19g	38g per day for Men 19-50 years
Protein	35.7% 20g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	85.4% 1.1mg	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	35% 140μg	20% 80μg	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	140% 126mg	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	16% 2.4mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	7% 70mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.28% 51μg	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	77.5% 6.2mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	29.6% 0.68mg	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	99% 690mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	233% 128μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	22.6% 836g	25.6% 948g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, whole wheat hot natural cereal, cooked with water, without salt VS Tomatoes in Juice with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, whole wheat hot natural cereal, cooked with water, without salt versus 1 kg of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, whole wheat hot natural cereal, cooked with water, without salt vs Tomatoes in Juice with Salt:

• 1 kilogram of Cereals, whole wheat hot natural cereal, cooked with water, without salt has 1.3 times more Vitamin B3 and 1.8 times more Vitamin B9 than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains more Vitamin A, 8.2 times more Vitamin B1, 1.5 times more Vitamin B6, more Vitamin C, 2.5 times more Vitamin E and 6.5 times more Vitamin K than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt and Tomatoes in Juice with Salt provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Cereals, whole wheat hot natural cereal, cooked with water, without salt have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cereals, whole wheat hot natural cereal, cooked with water, without salt vs Tomatoes in Juice with Salt:

• 1 kilogram of Cereals, whole wheat hot natural cereal, cooked with water, without salt has 1.6 times more Copper, 2.2 times more Magnesium, 4.1 times more Phosphorus, 18.3 times more Selenium and 4 times more Zinc than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 4.7 times more Calcium, 2.7 times more Potassium and more Sodium than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt and Tomatoes in Juice with Salt contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Cereals, whole wheat hot natural cereal, cooked with water, without salt lack sufficient amounts of Calcium
• 1 kilogram of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, whole wheat hot natural cereal, cooked with water, without salt has 3.9 times more Energy, 3.9 times more Carbohydrate and 2.5 times more Protein than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 31.9 times more Sugars than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt and Tomatoes in Juice with Salt offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Tomatoes in Juice with Salt provide inadequate amounts of Energy and Protein
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.