Comparing Nutrients in 1 pound Canned Tomatoes with Green Chilies VS Cereals, CREAM OF WHEAT, instant, prepared with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	12%	3%	85%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Recommended Dietary Allowance
Energy	2.35% 68kcal	9.7% 281kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	3.2% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	45.6% 59.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	NA	7.16% 2.72g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	15% 8.35g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	10% 91μg	117% 1052μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	87.7% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	87.7% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	7.44% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	108% 1.4mg	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	10.2% 41μg	70.3% 281μg	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	31.2% 28mg	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	NA	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Recommended Dietary Allowance
Calcium	9.07% 91mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	21.7% 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	14.7% 1.18mg	281% 22.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	0% 0mg	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	9.07% 63.5mg	11.7% 81.6mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	2.67% 91mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	121% 1819mg	31% 463mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.6% 427g	10.3% 383g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Cereals, CREAM OF WHEAT, instant, prepared with water, without salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Tomatoes with Green Chilies versus 1 lb of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Tomatoes with Green Chilies vs Cereals, CREAM OF WHEAT, instant, prepared with water, without salt:

• 1 pound of Canned Tomatoes with Green Chilies has 1.8 times more Vitamin B5 and more Vitamin C than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• While 1 lb of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt contains 11.6 times more Vitamin A, 6.8 times more Vitamin B1, 11.1 times more Vitamin B2, 4.8 times more Vitamin B3, 3 times more Vitamin B6 and 6.9 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 1 pound of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have insufficient amounts of Vitamin B5 and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Canned Tomatoes with Green Chilies vs Cereals, CREAM OF WHEAT, instant, prepared with water, without salt:

• 1 pound of Canned Tomatoes with Green Chilies has 2.1 times more Copper, 1.8 times more Magnesium, more Manganese, 5.4 times more Potassium and 3.9 times more Sodium than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• While 1 lb of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt contains 3.2 times more Calcium, 19.1 times more Iron, 1.3 times more Phosphorus and 8.8 times more Selenium than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt contain similar levels of Water per one pound.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium
• 1 pound of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt lack sufficient amounts of Magnesium, Manganese and Potassium
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cereals, CREAM OF WHEAT, instant, prepared with water, without salt lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt contains 4.1 times more Energy, 3.6 times more Carbohydrate and 2.7 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cereals, CREAM OF WHEAT, instant, prepared with water, without salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.