Comparing Nutrients in 1 pound Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	15%	6%	79%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	8.13% 236kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	4.43% 0.75g	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	35.2% 46g	12% 15.7g	130g per day for Men 19-50 years
Sugars	2.13% 1.54g	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	8.36% 3.18g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	15.2% 8.53g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, 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	33% 0.39mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.24mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	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	36.3% 145μg	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	1.8% 0.27mg	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, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	59.4% 594mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	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	282% 22.6mg	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	44.6% 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	37% 259mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	3.47% 118mg	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	13.6% 204mg	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	10.7% 395g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt VS Tomatoes in Juice with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt versus 1 lb of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt vs Tomatoes in Juice with Salt:

• 1 pound of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt has 2.7 times more Vitamin B5 and 4 times more Vitamin B9 than Tomatoes in Juice with Salt.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 6.6 times more Vitamin B1, 3.4 times more Vitamin B6, more Vitamin C, 9.8 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt and Tomatoes in Juice with Salt provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 1 pound for Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt vs Tomatoes in Juice with Salt:

• 1 pound of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt has 4 times more Calcium, 8.7 times more Iron, 3.3 times more Manganese, 3.4 times more Phosphorus and 2.2 times more Zinc than Tomatoes in Juice with Salt.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 7.3 times more Potassium and 2.6 times more Sodium than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt and Tomatoes in Juice with Salt contain similar levels of Copper and Water per one pound.
• 1 pound of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt lack sufficient amounts of Magnesium and Potassium
• 1 pound of Tomatoes in Juice with Salt lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt has 2.9 times more Carbohydrate and 2.4 times more Protein than Tomatoes in Juice with Salt.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 7.5 times more Sugars and 2.7 times more Fiber than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• 1 pound of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt provide inadequate amounts of Fiber
• 1 pound of Tomatoes in Juice with Salt provide inadequate amounts of Protein
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.