Comparing Nutrients in 1 pound Stewed Canned Tomatoes VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	12%	4%	84%

Macro Nutrients

	Stewed Canned Tomatoes	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Recommended Dietary Allowance
Energy	4.07% 118kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	2.75% 0.47g	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	37% 48.4g	130g per day for Men 19-50 years
Sugars	22% 16g	0.19% 0.14g	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	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	12% 6.62g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	16.6% 2.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	6.53% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	5.23% 0.068mg	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	19.3% 77μg	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Recommended Dietary Allowance
Calcium	15.4% 154mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	20.7% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10.7% 429μg	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	226% 18mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	0.2% 0.005mg	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	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	2.27% 77mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	39% 585mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	11.2% 415g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with 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, regular (10 minute), cooked with water, with 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, regular (10 minute), cooked with water, with salt:

• 1 pound of Stewed Canned Tomatoes has 1.3 times more Vitamin B2, 1.2 times more Vitamin B3, 1.6 times more Vitamin B5, more Vitamin C, 41.5 times more Vitamin E and 24 times more Vitamin K than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• While 1 lb of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt contains 1.5 times more Vitamin B1 and 3.4 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin B9
• 1 pound of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have insufficient amounts of Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Stewed Canned Tomatoes vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt:

• 1 pound of Stewed Canned Tomatoes has 2.7 times more Copper, 2.4 times more Magnesium, 59 times more Manganese, 1.3 times more Phosphorus, 12.2 times more Potassium and 1.7 times more Sodium than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• While 1 lb of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt contains 2.6 times more Calcium, 3 times more Iron and 4.7 times more Selenium than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt contain similar levels of Water per one pound.
• 1 pound of Stewed Canned Tomatoes lack sufficient amounts of Selenium
• 1 pound of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt lack sufficient amounts of Magnesium, Manganese and Potassium
• Both Stewed Canned Ripe Red Tomatoes as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Stewed Canned Tomatoes has 117.3 times more Sugars and 2 times more Fiber than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• While 1 lb of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt contains 1.7 times more Carbohydrate and 1.6 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Protein
• 1 pound of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt provide inadequate amounts of Fiber
• Both Stewed Canned Ripe Red Tomatoes as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.