Comparing Nutrients in 1 pound Stewed Canned Tomatoes VS Cereals, CREAM OF WHEAT, instant, dry

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cereals, CREAM OF WHEAT, instant, dry	12%	4%	84%

Macro Nutrients

	Stewed Canned Tomatoes	Cereals, CREAM OF WHEAT, instant, dry	Recommended Dietary Allowance
Energy	4.07% 118kcal	57.2% 1660kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	3.15% 1g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	18.5% 3.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.6% 28g	263% 342g	130g per day for Men 19-50 years
Sugars	22% 16g	2.5% 1.8g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.091g	% 1.8g	g per day for Men 19-50 years
Fiber	12% 4.54g	39.4% 15g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	86% 48g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cereals, CREAM OF WHEAT, instant, dry	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	676% 6083μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	506% 6.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	424% 5.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	506% 81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	623% 8.1mg	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	405% 1619μg	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	40% 36mg	0% 0mg	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	25% 3.76mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cereals, CREAM OF WHEAT, instant, dry	Recommended Dietary Allowance
Calcium	15.4% 154mg	162% 1619mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	109% 0.98mg	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	1622% 130mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	NA	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	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	15.3% 522mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	165% 91μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	173% 2590mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	40.4% 4.45mg	11mg per day for Men 19-50 years
Water	11.2% 415g	1.27% 47g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cereals, CREAM OF WHEAT, instant, dry per 1 lb

Compare the macro and micronutrient content in 1 lb of Stewed Canned Tomatoes versus 1 lb of Cereals, CREAM OF WHEAT, instant, dry 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, instant, dry:

• 1 pound of Stewed Canned Tomatoes has more Vitamin C, 7.5 times more Vitamin E and 4.8 times more Vitamin K than Cereals, CREAM OF WHEAT, instant, dry.
• While 1 lb of Cereals, CREAM OF WHEAT, instant, dry contains 149 times more Vitamin A, 29.1 times more Vitamin B1, 34.7 times more Vitamin B2, 25 times more Vitamin B3, 4.2 times more Vitamin B5, 105.1 times more Vitamin B6 and 71.4 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• 1 pound of Cereals, CREAM OF WHEAT, instant, dry have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Cereals, CREAM OF WHEAT, instant, dry have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Stewed Canned Tomatoes vs Cereals, CREAM OF WHEAT, instant, dry:

• 1 pound of Stewed Canned Tomatoes has 1.8 times more Potassium and 8.8 times more Water than Cereals, CREAM OF WHEAT, instant, dry.
• While 1 lb of Cereals, CREAM OF WHEAT, instant, dry contains 10.5 times more Calcium, 1.9 times more Copper, 21.5 times more Iron, 2.8 times more Magnesium, 5.2 times more Phosphorus, 33.3 times more Selenium, 2.6 times more Sodium and 5.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Stewed Canned Tomatoes has 8.8 times more Sugars than Cereals, CREAM OF WHEAT, instant, dry.
• While 1 lb of Cereals, CREAM OF WHEAT, instant, dry contains 14.1 times more Energy, 27.3 times more Omega 3, 9.4 times more Omega 6, 12.2 times more Carbohydrate, 3.3 times more Fiber and 11.6 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein