Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	13%	4%	83%

Macro Nutrients

	Stewed Canned Tomatoes	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Energy	1.27% 37kcal	17.4% 503kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	1.12% 0.36g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	3.28% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	4.93% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	6.75% 8.77g	78.3% 102g	130g per day for Men 19-50 years
Sugars	6.9% 5g	0.92% 0.67g	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	3.68% 2.66g	0% 0g	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	% 2.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 0.55g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	16.4% 6.24g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	89.8% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	9.8% 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	1.77% 7.1μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.4% 11mg	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	7.84% 1.18mg	3.5% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Calcium	4.8% 48mg	125% 1250mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	32.4% 0.29mg	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	23.6% 1.9mg	567% 45.4mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	84.2% 1.94mg	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	4.05% 28.3mg	80.6% 564mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	6.67% 227mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	21% 313mg	31% 465mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	17.4% 1.9mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.44% 16.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry per 5 oz

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

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• 5 ounces of Stewed Canned Tomatoes have more Vitamin C, 2.2 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While 5 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 16.5 times more Vitamin B1, 11.9 times more Vitamin B2, 11.9 times more Vitamin B3, 5.4 times more Vitamin B5 and 5.3 times more Vitamin B6 than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6
• 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 Stewed Canned Tomatoes vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• 5 ounces of Stewed Canned Tomatoes have 1.3 times more Potassium and 7.9 times more Water than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While 5 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 25.9 times more Calcium, 1.8 times more Copper, 24.1 times more Iron, 3.8 times more Magnesium, 23.2 times more Manganese, 19.9 times more Phosphorus, 1.5 times more Sodium and 7.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Canned Tomatoes have 7.5 times more Sugars and more Fructose than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While 5 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 13.7 times more Energy, 12.3 times more Omega 3, 8 times more Omega 6, 11.6 times more Carbohydrate, 4.4 times more Fiber and 12.8 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein