Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS Cereals, WHEATENA, cooked with water

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cereals, WHEATENA, cooked with water	13%	8%	79%

Macro Nutrients

	Stewed Canned Tomatoes	Cereals, WHEATENA, cooked with water	Recommended Dietary Allowance
Energy	8.97% 260kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	13.8% 2.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.6% 62g	91% 118g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	NA	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	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	% 16.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	71% 27g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cereals, WHEATENA, cooked with water	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	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	14.6% 0.19mg	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	17.5% 70μg	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cereals, WHEATENA, cooked with water	Recommended Dietary Allowance
Calcium	34% 340mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	57.8% 0.52mg	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	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	357% 8.22mg	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	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	147% 2210mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	24.7% 915g	23% 854g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cereals, WHEATENA, cooked with water per 1 kg

Compare the macro and micronutrient content in 1 kg of Stewed Canned Tomatoes versus 1 kg of Cereals, WHEATENA, cooked with water to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Stewed Canned Tomatoes vs Cereals, WHEATENA, cooked with water:

• 1 kilogram of Stewed Canned Tomatoes has 4.6 times more Vitamin B1, 1.8 times more Vitamin B2, 1.3 times more Vitamin B3, 2.7 times more Vitamin B5 and more Vitamin C than Cereals, WHEATENA, cooked with water.
• 1 kilogram of Cereals, WHEATENA, cooked with water have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Cereals, WHEATENA, cooked with water have insufficient amounts of Vitamin B6, Vitamin B9 and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Stewed Canned Tomatoes vs Cereals, WHEATENA, cooked with water:

• 1 kilogram of Stewed Canned Tomatoes has 2.2 times more Copper, 2.4 times more Iron, 2.7 times more Potassium and 110.5 times more Sodium than Cereals, WHEATENA, cooked with water.
• While 1 kg of Cereals, WHEATENA, cooked with water contains 2.4 times more Calcium, 1.7 times more Magnesium, 13.9 times more Manganese, 3 times more Phosphorus and 4.1 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cereals, WHEATENA, cooked with water contain similar levels of Water per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals, WHEATENA, cooked with water contains 1.9 times more Carbohydrate, 2.7 times more Fiber and 2.2 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Cereals, WHEATENA, cooked with water provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.