Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	12%	4%	84%

Macro Nutrients

	Stewed Canned Tomatoes	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Energy	1.27% 37kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	7.8% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	6.18% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.75% 8.77g	83.4% 108g	130g per day for Men 19-50 years
Sugars	6.9% 5g	0.39% 0.28g	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	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.028g	% 0.28g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	14% 5.4g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	11.8% 0.15mg	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	43% 172μg	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	12.4% 11mg	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	7.84% 1.18mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Calcium	4.8% 48mg	86% 859mg	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	507% 40.5mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	NA	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	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	51.5% 28.3μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	11.3% 1.25mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, 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, regular, 10 minute cooking, 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, regular, 10 minute cooking, dry:

• 5 ounces of Stewed Canned Tomatoes have more Vitamin C, 7.5 times more Vitamin E and 4.8 times more Vitamin K than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 5 oz of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 10.9 times more Vitamin B1, 5.7 times more Vitamin B2, 5.9 times more Vitamin B3, 4.5 times more Vitamin B5, 6.4 times more Vitamin B6 and 24.2 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 5 ounces of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• 5 ounces of Stewed Canned Tomatoes have 1.7 times more Potassium, 31.6 times more Sodium and 8.4 times more Water than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 5 oz of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 17.8 times more Calcium, 1.8 times more Copper, 21.5 times more Iron, 2.3 times more Magnesium, 5.8 times more Phosphorus, 33.3 times more Selenium and 5.2 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Canned Tomatoes have 17.6 times more Sugars than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 5 oz of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 14.2 times more Energy, 29.3 times more Omega 3, 10 times more Omega 6, 12.4 times more Carbohydrate, 3.8 times more Fiber and 11.5 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