Comparing Nutrients in 1 pound Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	12%	7%	81%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	8.76% 254kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	5.36% 0.91g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.6g	12% 15.7g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	16% 11.6g	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	0% 0g	8.2% 5.94g	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	% 0g	% 5.62g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 0g	g per day for Men 19-50 years
Fiber	4.77% 1.8g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.8mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	38.7% 0.5mg	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	29.5% 118μg	9.07% 36.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	63.5% 57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.91% 0.14mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	56.7% 567mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	266% 21.3mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	44.8% 1.03mg	13.4% 0.31mg	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	17.5% 122mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	3.07% 104mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	10.6% 392g	11.6% 430g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt vs Tomatoes in Juice with Salt:

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 1.6 times more Vitamin B5 and 3.3 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 10.5 times more Vitamin B1, 2.5 times more Vitamin B2, 3.4 times more Vitamin B6, more Vitamin C, 19.7 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B3 per 1 lb.

Comparing minerals per 1 pound for Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt vs Tomatoes in Juice with Salt:

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 3.8 times more Calcium, 8.2 times more Iron, 3.3 times more Manganese, 1.6 times more Phosphorus and 2.2 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 8.3 times more Potassium and 28.8 times more Sodium than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Copper, Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 3.5 times more Energy, 2.1 times more Omega 6, 3.2 times more Carbohydrate and 2.1 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 36.4 times more Sugars, more Fructose and 4.8 times more Fiber than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fat, Omega 3, Glucose and Sucrose in 1 lb.