Comparing Nutrients in 1 pound Toasted Wheat Germ Cereals VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Toasted Wheat Germ Cereals	28%	23%	49%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Toasted Wheat Germ Cereals	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	59.7% 1733kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	50% 48.5g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	26% 8.3g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	227% 3.63g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	155% 26.4g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	173% 225g	21.6% 28g	130g per day for Men 19-50 years
Sugars	49% 35.4g	22% 16g	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	11.8% 8.53g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	% 35.4g	% 0.091g	g per day for Men 19-50 years
Fiber	180% 68.5g	12% 4.54g	38g per day for Men 19-50 years
Protein	236% 132g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Toasted Wheat Germ Cereals	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	631% 7.57mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	286% 3.7mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	158% 25.4mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	126% 6.3mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	341% 4.44mg	5.93% 0.077mg	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	399% 1597μg	5.67% 22.7μg	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	30.2% 27.2mg	40% 36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	484% 72.5mg	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Wheat Germ Cereals	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	20.4% 204mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	312% 2.8mg	56.4% 0.51mg	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	515% 41.2mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	346% 1451mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	3936% 91mg	11.6% 0.27mg	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	743% 5198mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	126% 4296mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	536% 295μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	687% 75.6mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.69% 25.4g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Wheat Germ Cereals VS Stewed Canned Tomatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Toasted Wheat Germ Cereals versus 1 lb of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Toasted Wheat Germ Cereals vs Stewed Canned Tomatoes:

• 1 pound of Toasted Wheat Germ Cereals has 36.3 times more Vitamin B1, 23.4 times more Vitamin B2, 7.8 times more Vitamin B3, 12.2 times more Vitamin B5, 57.5 times more Vitamin B6, 70.4 times more Vitamin B9, 19.3 times more Vitamin E and 1.7 times more Vitamin K than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 1.3 times more Vitamin C than Plain Toasted Wheat Germ Cereals.
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Plain Toasted Wheat Germ Cereals as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Toasted Wheat Germ Cereals vs Stewed Canned Tomatoes:

• 1 pound of Toasted Wheat Germ Cereals has 1.3 times more Calcium, 5.5 times more Copper, 6.8 times more Iron, 26.7 times more Magnesium, 338.2 times more Manganese, 57.3 times more Phosphorus, 4.6 times more Potassium, 108.3 times more Selenium and 98.1 times more Zinc than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 55.3 times more Sodium and 16.3 times more Water than Plain Toasted Wheat Germ Cereals.
• 1 pound of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Wheat Germ Cereals has 14.7 times more Energy, 56.3 times more Fat, 70.4 times more Saturated Fat, 266.7 times more Omega 3, 78.6 times more Omega 6, 8 times more Carbohydrate, 2.2 times more Sugars, 15.1 times more Fiber and 32 times more Protein than Stewed Canned Tomatoes.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein