Comparing Nutrients in 1 kilogram Tomatoes in Juice with Salt VS Cereals, CREAM OF WHEAT, instant, prepared with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	12%	3%	85%

Macro Nutrients

	Tomatoes in Juice with Salt	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Recommended Dietary Allowance
Energy	5.5% 160kcal	21.4% 620kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	7.06% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.7% 34.7g	101% 131g	130g per day for Men 19-50 years
Sugars	35% 25.5g	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	18% 13g	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 0.7g	g per day for Men 19-50 years
Fiber	50% 19g	15.8% 6g	38g per day for Men 19-50 years
Protein	14% 7.9g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	258% 2320μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	479% 5.75mg	193% 2.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.12mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	238% 3.1mg	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	20% 80μg	155% 620μg	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	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Recommended Dietary Allowance
Calcium	33% 330mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	47.8% 0.43mg	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	620% 49.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	0% 0mg	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	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	63.6% 35μg	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	68% 1020mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	25.6% 948g	23% 844g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Cereals, CREAM OF WHEAT, instant, prepared with water, without salt 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, instant, prepared with water, without salt 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, instant, prepared with water, without salt:

• 1 kilogram of Tomatoes in Juice with Salt has 2.5 times more Vitamin B1, 1.4 times more Vitamin B5, more Vitamin C, 29.5 times more Vitamin E and 26 times more Vitamin K than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• While 1 kg of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt contains 11.6 times more Vitamin A, 3.8 times more Vitamin B2, 4.3 times more Vitamin B3, 2.8 times more Vitamin B6 and 7.8 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 kilogram of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have insufficient amounts of Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Tomatoes in Juice with Salt vs Cereals, CREAM OF WHEAT, instant, prepared with water, without salt:

• 1 kilogram of Tomatoes in Juice with Salt has 1.2 times more Copper, 1.7 times more Magnesium, more Manganese and 9.6 times more Potassium than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• While 1 kg of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt contains 1.9 times more Calcium, 8.7 times more Iron and 5 times more Selenium than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt contain similar levels of Phosphorus, Sodium and Water per one kilogram.
• 1 kilogram of Tomatoes in Juice with Salt lack sufficient amounts of Selenium
• 1 kilogram of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt lack sufficient amounts of Magnesium, Manganese and Potassium
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cereals, CREAM OF WHEAT, instant, prepared with water, without salt lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomatoes in Juice with Salt has 36.4 times more Sugars and 3.2 times more Fiber than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• While 1 kg of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt contains 3.9 times more Energy, 3.8 times more Carbohydrate and 2.3 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 and Protein
• 1 kilogram of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt provide inadequate amounts of Fiber
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cereals, CREAM OF WHEAT, instant, prepared with water, without salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.