Comparing Nutrients in 1 pound Stewed Canned Tomatoes VS Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	14%	6%	80%

Macro Nutrients

	Stewed Canned Tomatoes	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Energy	4.07% 118kcal	8.6% 249kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.33% 0.43g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	21.6% 28g	37.2% 48.4g	130g per day for Men 19-50 years
Sugars	22% 16g	18.6% 13.5g	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	11.8% 8.53g	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	% 7.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.091g	% 0.32g	g per day for Men 19-50 years
Fiber	12% 4.54g	18% 6.8g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	15.8% 8.85g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	23.2% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	21.8% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	6.98% 0.091mg	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	5.67% 22.7μg	34% 136μg	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	40% 36mg	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	25% 3.76mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Calcium	15.4% 154mg	57% 572mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	22% 0.2mg	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	75.4% 6.03mg	277% 22mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	46.5% 1.07mg	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	13% 91mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	3.07% 104mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	NA	55μg per day for Men 19-50 years
Sodium	67% 1002mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	11.2% 415g	10.6% 392g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt per 1 lb

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

Lets compare vitamin content per 1 pound of Stewed Canned Tomatoes vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt:

• 1 pound of Stewed Canned Tomatoes has more Vitamin C, 20.8 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• While 1 lb of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt contains 2.1 times more Vitamin B1, 2.1 times more Vitamin B5 and 6 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin B9
• 1 pound of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin B6 in one pound.

Comparing minerals per 1 pound for Stewed Canned Tomatoes vs Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt:

• 1 pound of Stewed Canned Tomatoes has 2.5 times more Copper, 1.5 times more Magnesium, 9 times more Potassium and 55.3 times more Sodium than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• While 1 lb of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt contains 3.7 times more Calcium, 3.7 times more Iron, 4 times more Manganese, 1.4 times more Phosphorus and 1.5 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt contain similar levels of Water per one pound.
• 1 pound of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• 1 pound of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Stewed Canned Tomatoes has more Fructose than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• While 1 lb of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt contains 1.7 times more Carbohydrate, 1.5 times more Fiber and 2.1 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt offer comparable quantities of Sugars per one pound.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.