Comparing Nutrients in 1 kilogram Tomatoes in Juice with Salt VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	13%	4%	83%

Macro Nutrients

	Tomatoes in Juice with Salt	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Energy	5.5% 160kcal	122% 3550kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	7.9% 2.53g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	34.8% 5.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	26.7% 34.7g	552% 718g	130g per day for Men 19-50 years
Sugars	35% 25.5g	6.5% 4.7g	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	18% 13g	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	% 12.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.9g	g per day for Men 19-50 years
Fiber	50% 19g	116% 44g	38g per day for Men 19-50 years
Protein	14% 7.9g	207% 116g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	479% 5.75mg	633% 7.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	321% 4.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.12mg	530% 84.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	124% 6.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	69.2% 0.9mg	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	20% 80μg	NA	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	140% 126mg	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	39.3% 5.9mg	24.7% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Calcium	33% 330mg	882% 8820mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	229% 2.06mg	0.9mg per day for Men 19-50 years
Fluoride	1.28% 51μg	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	71.3% 5.7mg	4003% 320mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	110% 460mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	594% 13.7mg	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	24.3% 170mg	569% 3980mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	47% 1600mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	219% 3280mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	123% 13.5mg	11mg per day for Men 19-50 years
Water	25.6% 948g	3.12% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomatoes in Juice with Salt versus 1 kg of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomatoes in Juice with Salt vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• 1 kilogram of Tomatoes in Juice with Salt has 1.2 times more Vitamin B6, more Vitamin C, 1.6 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While 1 kg of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contains 1.3 times more Vitamin B1, 7.6 times more Vitamin B2, 11.9 times more Vitamin B3 and 5.3 times more Vitamin B5 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 1 kilogram for Tomatoes in Juice with Salt vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• 1 kilogram of Tomatoes in Juice with Salt has 8.2 times more Water than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While 1 kg of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contains 26.7 times more Calcium, 4 times more Copper, 56.2 times more Iron, 4.6 times more Magnesium, 20.1 times more Manganese, 23.4 times more Phosphorus, 2.9 times more Sodium and 11.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain similar levels of Potassium per one kilogram.
• 1 kilogram of Tomatoes in Juice with Salt lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomatoes in Juice with Salt has 5.4 times more Sugars than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While 1 kg of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contains 22.2 times more Energy, 9.3 times more Omega 3, 6.1 times more Omega 6, 20.7 times more Carbohydrate, 2.3 times more Fiber and 14.7 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 kilogram of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein