Comparing Nutrients in 5 ounces Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	13%	4%	83%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.4% 503kcal	0.78% 22.7kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	1.12% 0.36g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	3.28% 0.052g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	4.93% 0.84g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.3% 102g	3.8% 4.9g	130g per day for Men 19-50 years
Sugars	0.92% 0.67g	5% 3.6g	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	2.56% 1.86g	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	% 1.76g	g per day for Men 19-50 years
Sucrose	% 0.55g	% 0g	g per day for Men 19-50 years
Fiber	16.4% 6.24g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	2% 1.1g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.8% 1.08mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.5% 0.59mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	3.3% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	12% 0.16mg	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	2.83% 11.3μg	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	20% 18mg	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	3.5% 0.52mg	5.58% 0.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	125% 1250mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	8.2% 0.074mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.18% 7.23μg	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	567% 45.4mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	84.2% 1.94mg	4.2% 0.096mg	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	80.6% 564mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	6.67% 227mg	7.96% 271mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	31% 465mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	17.4% 1.9mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	3.63% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry VS Tomatoes in Juice with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry versus 5 oz of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry vs Tomatoes in Juice with Salt:

• 5 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have 1.3 times more Vitamin B1, 7.6 times more Vitamin B2, 11.9 times more Vitamin B3 and 5.3 times more Vitamin B5 than Tomatoes in Juice with Salt.
• While 5 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin C, 1.6 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry and Tomatoes in Juice with Salt provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 5 ounces for Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry vs Tomatoes in Juice with Salt:

• 5 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have 26.7 times more Calcium, 4 times more Copper, 56.2 times more Iron, 4.6 times more Magnesium, 20.1 times more Manganese, 23.4 times more Phosphorus, 2.9 times more Sodium and 11.3 times more Zinc than Tomatoes in Juice with Salt.
• While 5 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 8.2 times more Water than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry and Tomatoes in Juice with Salt contain similar levels of Potassium per five ounces.
• 5 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have 22.2 times more Energy, 9.3 times more Omega 3, 6.1 times more Omega 6, 20.7 times more Carbohydrate, 2.3 times more Fiber and 14.7 times more Protein than Tomatoes in Juice with Salt.
• While 5 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 5.4 times more Sugars than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• 5 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein