Comparing Nutrients in 500 calories Cereals, CREAM OF WHEAT, 1 minute cook time, dry VS Tomatoes in Juice with Salt

Weight per 500 calories

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry: 139g
• Tomatoes in Juice with Salt: 3125g

Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 22.4 times more energy per 100g than Tomatoes in Juice with Salt. It has high energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, 1 minute cook time, dry or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.05g	8.05% 7.8g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	4.18% 0.067g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	6.56% 1.1g	18% 3.03g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	83.4% 108g	130g per day for Men 19-50 years
Sugars	0.98% 0.71g	110% 79.7g	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	0% 0g	56.5% 41g	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	% 0g	% 38.8g	g per day for Men 19-50 years
Sucrose	% 0.57g	% 0g	g per day for Men 19-50 years
Fiber	16% 6.13g	156% 59.4g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	69.4% 625μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	1497% 18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.46mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.86mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.86% 0.13mg	267% 3.47mg	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	NA	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	438% 394mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.88% 0.43mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	67.7% 81.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	112% 1116mg	103% 1031mg	1000mg per day for Men 19-50 years
Copper	32.7% 0.29mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4% 159μg	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	518% 41.4mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	15% 62.7mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	81.6% 1.88mg	92% 2.13mg	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	33.2% 233mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	6.2% 210mg	176% 5969mg	3400mg per day for Men 19-50 years
Selenium	NA	39.8% 22μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.75mg	240% 3594mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	0.43% 16g	80% 2961g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Tomatoes in Juice with Salt:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 17.4 times more Vitamin B1, 3.3 times more Vitamin B2, 2.6 times more Vitamin B3, 4.2 times more Vitamin B5, 27.1 times more Vitamin B6, more Vitamin C, 42.7 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.

Comparing minerals per 500 calories for Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Tomatoes in Juice with Salt:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 2.3 times more Iron than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 5.5 times more Copper, 5 times more Magnesium, 2.3 times more Phosphorus, 28.4 times more Potassium, 368.6 times more Sodium, 2 times more Zinc and 186.3 times more Water than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Calcium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3.8 times more Fat, 1.9 times more Omega 3, 2.7 times more Omega 6, 112.2 times more Sugars, more Fructose, 9.7 times more Fiber and 1.5 times more Protein than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Glucose and Sucrose in 500 kcal.