Comparing Nutrients in 1 kilogram Tomato Paste VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	11%	3%	86%

Macro Nutrients

	Tomato Paste	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Energy	28.3% 820kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	5.65% 0.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	90% 117g	130g per day for Men 19-50 years
Sugars	168% 122g	0.97% 0.7g	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	80.7% 58.5g	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	% 57.5g	% 0g	g per day for Men 19-50 years
Sucrose	% 3g	% 0.7g	g per day for Men 19-50 years
Fiber	108% 41g	18.4% 7g	38g per day for Men 19-50 years
Protein	77% 43.2g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	50% 8.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	53.4% 2.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	24% 0.31mg	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	30% 120μg	72.5% 290μg	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	243% 219mg	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	287% 43mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Calcium	36% 360mg	104% 1040mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	40% 0.36mg	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	373% 30mg	511% 41mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	81.7% 1.88mg	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	119% 830mg	67% 470mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	6.76% 230mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	NA	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	20% 735g	23.3% 862g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Paste versus 1 kg of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomato Paste vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt:

• 1 kilogram of Tomato Paste has 2.3 times more Vitamin B2, 3.8 times more Vitamin B3, 7 times more Vitamin B6, more Vitamin C, 107.5 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• While 1 kg of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt contains 1.6 times more Vitamin B1, 1.9 times more Vitamin B5 and 2.4 times more Vitamin B9 than Canned Tomato Paste.
• 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 1 kilogram for Tomato Paste vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt:

• 1 kilogram of Tomato Paste has 10.1 times more Copper, 6 times more Magnesium, 1.6 times more Manganese, 1.8 times more Phosphorus, 44.1 times more Potassium, 1.7 times more Sodium and 2.9 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• While 1 kg of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt contains 2.9 times more Calcium and 1.4 times more Iron than Canned Tomato Paste.
• 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 1.5 times more Energy, 1.6 times more Carbohydrate, 174 times more Sugars, more Fructose, 5.9 times more Fiber and 3 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Energy and Fiber
• Both Canned Tomato Paste as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.