Comparing Nutrients in 1 pound Cereals, CREAM OF WHEAT, 1 minute cook time, dry VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	56% 1628kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	6.87% 6.67g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	21.4% 3.63g	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	253% 329g	12% 15.7g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	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	% 1.86g	% 0g	g per day for Men 19-50 years
Fiber	52.5% 20g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	95% 53.4g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	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	280% 3.36mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	172% 27.6mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.2% 2.8mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	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	NA	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	9.37% 1.4mg	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, dry	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	363% 3633mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	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	1687% 135mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	266% 6.1mg	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	108% 757mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	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	2.1% 31.8mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	55.7% 6.12mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	1.4% 51.8g	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, dry vs Tomatoes in Juice with Salt:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 1.3 times more Vitamin B1, 6.8 times more Vitamin B2, 8.5 times more Vitamin B3 and 5.3 times more Vitamin B5 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin C, 1.9 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B6 per 1 lb.

Comparing minerals per 1 pound for Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Tomatoes in Juice with Salt:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 24.3 times more Calcium, 4.1 times more Copper, 52.2 times more Iron, 4.5 times more Magnesium, 19.8 times more Manganese, 9.8 times more Phosphorus and 11.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.3 times more Potassium, 16.4 times more Sodium and 8.3 times more Water than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.

Comparison of macro-nutrients per 1 pound:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 22.4 times more Energy, 5.9 times more Fat, 12 times more Omega 3, 8.3 times more Omega 6, 20.9 times more Carbohydrate, 2.3 times more Fiber and 14.9 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 5 times more Sugars and more Fructose than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Glucose and Sucrose in 1 lb.