Comparing Nutrients in 500 calories Tomatoes in Juice with Salt VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt

Weight per 500 calories

• Tomatoes in Juice with Salt: 3125g
• Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt: 1000g

Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have 3.1 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is low in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Tomatoes in Juice with Salt or Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	12%	4%	84%

Macro Nutrients

	Tomatoes in Juice with Salt	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.05% 7.8g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	18% 3.03g	6% 1.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	81% 105g	130g per day for Men 19-50 years
Sugars	110% 79.7g	0.41% 0.3g	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	56.5% 41g	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	% 38.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	156% 59.4g	13% 5g	38g per day for Men 19-50 years
Protein	44% 24.7g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Vitamin A	69.4% 625μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1497% 18mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.3mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	267% 3.47mg	10% 0.13mg	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	62.5% 250μg	30% 120μg	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	438% 394mg	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	123% 18.4mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.7% 81.3μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Calcium	103% 1031mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	44.4% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	4% 159μg	23.4% 934μg	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	223% 18mg	468% 37.4mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	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	76% 531mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	176% 5969mg	4.7% 160mg	3400mg per day for Men 19-50 years
Selenium	39.8% 22μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	240% 3594mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	80% 2961g	23.7% 876g	3700g per day for Men 19-50 years

Tomatoes In Juice With Salt VS Cereals, CREAM OF WHEAT, Regular (10 Minute), Cooked With Water, Without Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomatoes in Juice with Salt or Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt?

Lets compare vitamin content per 500 calories of Tomatoes in Juice with Salt vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt:

• 500 calories of Tomatoes in Juice with Salt have more Vitamin A, 32.7 times more Vitamin B1, 6.9 times more Vitamin B2, 4.3 times more Vitamin B3, 5.1 times more Vitamin B5, 26.7 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin C, 92.2 times more Vitamin E and 81.3 times more Vitamin K than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• 500 calories of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomatoes in Juice with Salt vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt:

• 500 calories of Tomatoes in Juice with Salt have 4.1 times more Copper, 6.3 times more Magnesium, more Manganese, 3.5 times more Phosphorus, 37.3 times more Potassium, 59.9 times more Sodium, 2.9 times more Zinc and 3.4 times more Water than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• While 500 kcal of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt contain 5.9 times more Fluoride, 2.1 times more Iron and 1.3 times more Selenium than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt contain similar levels of Calcium per 500 calories.
• 500 calories of Tomatoes in Juice with Salt lack sufficient amounts of Fluoride
• 500 calories of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt lack sufficient amounts of Manganese and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomatoes in Juice with Salt have 3 times more Omega 6, 265.6 times more Sugars, 11.9 times more Fiber and 1.7 times more Protein than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• Both Tomatoes in Juice with Salt and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt provide inadequate amounts of Omega 6
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt provide inadequate amounts of Omega 3 in 500 calories.