Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	13%	4%	83%

Macro Nutrients

	Stewed Canned Tomatoes	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Energy	8.97% 260kcal	122% 3550kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	7.9% 2.53g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	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	47.6% 62g	552% 718g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	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	26% 19g	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	% 16.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 3.9g	g per day for Men 19-50 years
Fiber	26.3% 10g	116% 44g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	207% 116g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Vitamin A	10% 90μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	633% 7.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	321% 4.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	530% 84.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	124% 6.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	12.5% 50μg	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	87.8% 79mg	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	55.3% 8.3mg	24.7% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Calcium	34% 340mg	882% 8820mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	229% 2.06mg	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	166% 13.3mg	4003% 320mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	110% 460mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	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	28.6% 200mg	569% 3980mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	47% 1600mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	147% 2210mg	219% 3280mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	123% 13.5mg	11mg per day for Men 19-50 years
Water	24.7% 915g	3.12% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes 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 Stewed Canned Tomatoes 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 Stewed Canned Tomatoes vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• 1 kilogram of Stewed Canned Tomatoes has more Vitamin C, 2.2 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 16.5 times more Vitamin B1, 11.9 times more Vitamin B2, 11.9 times more Vitamin B3, 5.4 times more Vitamin B5 and 5.3 times more Vitamin B6 than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6
• 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 Stewed Canned Tomatoes vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• 1 kilogram of Stewed Canned Tomatoes has 1.3 times more Potassium and 7.9 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 25.9 times more Calcium, 1.8 times more Copper, 24.1 times more Iron, 3.8 times more Magnesium, 23.2 times more Manganese, 19.9 times more Phosphorus, 1.5 times more Sodium and 7.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Stewed Canned Tomatoes has 7.5 times more Sugars and more Fructose 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 13.7 times more Energy, 12.3 times more Omega 3, 8 times more Omega 6, 11.6 times more Carbohydrate, 4.4 times more Fiber and 12.8 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein