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

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	13%	4%	83%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	17.4% 503kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	1.12% 0.36g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	3.28% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	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	3.95% 5.13g	78.3% 102g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.55g	g per day for Men 19-50 years
Fiber	NA	16.4% 6.24g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	89.8% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	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	3.2% 12.8μg	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	9.76% 8.8mg	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	NA	3.5% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	125% 1250mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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	4.6% 0.37mg	567% 45.4mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	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	2.83% 20mg	80.6% 564mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	6.67% 227mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	55μg per day for Men 19-50 years
Sodium	38% 568mg	31% 465mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	17.4% 1.9mg	11mg per day for Men 19-50 years
Water	3.6% 134g	0.44% 16.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• 5 ounces of Canned Tomatoes with Green Chilies have more Vitamin C 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 22.4 times more Vitamin B1, 21.9 times more Vitamin B2, 13.2 times more Vitamin B3 and 4.2 times more Vitamin B5 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 5 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Canned Tomatoes with Green Chilies vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• 5 ounces of Canned Tomatoes with Green Chilies have 1.2 times more Sodium and 8.2 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 44.1 times more Calcium, 2.3 times more Copper, 123.2 times more Iron, 4.2 times more Magnesium, 10.4 times more Manganese, 28.4 times more Phosphorus, 1.5 times more Potassium and 10.4 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 23.7 times more Energy, 37 times more Omega 3, 20.4 times more Omega 6, 19.8 times more Carbohydrate and 16.8 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein