Comparing Nutrients in 1 pound Tomato Paste VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	11%	3%	86%

Macro Nutrients

	Tomato Paste	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Energy	13% 372kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	2.56% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	66% 85.8g	41% 53.3g	130g per day for Men 19-50 years
Sugars	76.2% 55.2g	0.44% 0.32g	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	36.6% 26.5g	0% 0g	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	% 26g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.36g	% 0.32g	g per day for Men 19-50 years
Fiber	49% 18.6g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	35% 19.6g	11.7% 6.53g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Vitamin A	38.3% 345μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	22.8% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	24.2% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	11% 0.14mg	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	13.6% 54.4μg	33% 132μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	110% 99mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	130% 19.5mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Calcium	16.3% 163mg	47% 472mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	18% 0.16mg	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	169% 13.5mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	37% 0.85mg	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	53.8% 376mg	30.5% 213mg	700mg per day for Men 19-50 years
Potassium	135% 4599mg	3.07% 104mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	NA	55μg per day for Men 19-50 years
Sodium	18% 268mg	10.3% 154mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	9% 333g	10.6% 391g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt per 1 lb

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

Lets compare vitamin content per 1 pound of Tomato Paste vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt:

• 1 pound of Tomato Paste has 2.3 times more Vitamin B2, 3.8 times more Vitamin B3, 7 times more Vitamin B6, more Vitamin C, 107.5 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• While 1 lb of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt contains 1.6 times more Vitamin B1, 1.9 times more Vitamin B5 and 2.4 times more Vitamin B9 than Canned Tomato Paste.
• 1 pound of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 1 pound for Tomato Paste vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt:

• 1 pound of Tomato Paste has 10.1 times more Copper, 6 times more Magnesium, 1.6 times more Manganese, 1.8 times more Phosphorus, 44.1 times more Potassium, 1.7 times more Sodium and 2.9 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• While 1 lb of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt contains 2.9 times more Calcium and 1.4 times more Iron than Canned Tomato Paste.
• 1 pound of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Paste has 1.5 times more Energy, 1.6 times more Carbohydrate, 174 times more Sugars, more Fructose, 5.9 times more Fiber and 3 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• 1 pound of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Energy and Fiber
• Both Canned Tomato Paste as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.