Comparing Nutrients in 1 pound Cereals, farina, enriched, cooked with water, with salt VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, enriched, cooked with water, with salt	13%	6%	81%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cereals, farina, enriched, cooked with water, with salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	8.3% 240kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.5g	12% 15.7g	130g per day for Men 19-50 years
Sugars	4.75% 3.45g	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	9.55% 3.63g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	14.7% 8.26g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, enriched, cooked with water, with salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.6% 0.57mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.7% 0.29mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.3% 6.77mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.2% 1.16mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.5% 0.44mg	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	87.3% 349μg	9.07% 36.3μg	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	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	1.2% 0.18mg	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, farina, enriched, cooked with water, with salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	44% 440mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	5.75% 230μg	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	302% 24mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	38.7% 0.89mg	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	24% 168mg	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	24.7% 13.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	38% 572mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	10.6% 393g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, farina, enriched, cooked with water, with salt VS Tomatoes in Juice with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, farina, enriched, cooked with water, with 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, farina, enriched, cooked with water, with salt vs Tomatoes in Juice with Salt:

• 1 pound of Cereals, farina, enriched, cooked with water, with salt has 2.1 times more Vitamin B3, 2.2 times more Vitamin B5 and 9.6 times more Vitamin B9 than Tomatoes in Juice with Salt.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains more Vitamin A, 4.6 times more Vitamin B1, more Vitamin C, 14.8 times more Vitamin E and more Vitamin K than Cereals, farina, enriched, cooked with water, with salt.
• Both Cereals, farina, enriched, cooked with water, with salt and Tomatoes in Juice with Salt provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• 1 pound of Cereals, farina, enriched, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cereals, farina, enriched, cooked with water, with salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cereals, farina, enriched, cooked with water, with salt vs Tomatoes in Juice with Salt:

• 1 pound of Cereals, farina, enriched, cooked with water, with salt has 2.9 times more Calcium, 9.4 times more Iron, 2.9 times more Manganese, 2.2 times more Phosphorus, 4.3 times more Selenium and 1.9 times more Zinc than Tomatoes in Juice with Salt.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 1.3 times more Copper, 1.4 times more Magnesium and 8.3 times more Potassium than Cereals, farina, enriched, cooked with water, with salt.
• Both Cereals, farina, enriched, cooked with water, with salt and Tomatoes in Juice with Salt contain similar levels of Sodium and Water per one pound.
• 1 pound of Cereals, farina, enriched, cooked with water, with salt lack sufficient amounts of Magnesium and Potassium
• 1 pound of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc
• Both Cereals, farina, enriched, cooked with water, with salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt lack sufficient amounts of Fluoride in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, farina, enriched, cooked with water, with salt has 3.1 times more Carbohydrate and 2.3 times more Protein than Tomatoes in Juice with Salt.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 3.4 times more Sugars and 2.4 times more Fiber than Cereals, farina, enriched, cooked with water, with salt.
• 1 pound of Tomatoes in Juice with Salt provide inadequate amounts of Protein
• Both Cereals, farina, enriched, cooked with water, with 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.