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

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	13%	4%	83%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Energy	5.17% 150kcal	122% 3550kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	7.9% 2.53g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	28% 36.2g	552% 718g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.9g	g per day for Men 19-50 years
Fiber	NA	116% 44g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	207% 116g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	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	28.3% 0.34mg	633% 7.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	321% 4.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	530% 84.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.48mg	124% 6.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	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	22.5% 90μg	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	69% 62mg	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	NA	24.7% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Calcium	20% 200mg	882% 8820mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	32.5% 2.6mg	4003% 320mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	110% 460mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	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	20% 140mg	569% 3980mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	47% 1600mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	267% 4010mg	219% 3280mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	123% 13.5mg	11mg per day for Men 19-50 years
Water	25.5% 942g	3.12% 116g	3700g per day for Men 19-50 years

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

• 1 kilogram of Canned Tomatoes with Green Chilies has more Vitamin C 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 22.4 times more Vitamin B1, 21.9 times more Vitamin B2, 13.2 times more Vitamin B3 and 4.2 times more Vitamin B5 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Canned Tomatoes with Green Chilies vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• 1 kilogram of Canned Tomatoes with Green Chilies has 1.2 times more Sodium and 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 44.1 times more Calcium, 2.3 times more Copper, 123.2 times more Iron, 4.2 times more Magnesium, 10.4 times more Manganese, 28.4 times more Phosphorus, 1.5 times more Potassium and 10.4 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contains 23.7 times more Energy, 37 times more Omega 3, 20.4 times more Omega 6, 19.8 times more Carbohydrate and 16.8 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein