Comparing Nutrients in 7 ounces Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	14%	6%	80%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Tomato Puree	Recommended Dietary Allowance
Energy	3.76% 109kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	2.14% 0.36g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	13.7% 18g	130g per day for Men 19-50 years
Sugars	8.16% 5.9g	13.2% 9.6g	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	6.5% 4.72g	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	% 4.86g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	6.9% 3.87g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Tomato Puree	Recommended Dietary Allowance
Vitamin A	NA	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.53% 0.48mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	19.2% 0.25mg	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	15% 59.5μg	5.46% 22μg	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	23.4% 21mg	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	0.53% 0.079mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Tomato Puree	Recommended Dietary Allowance
Calcium	25% 250mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	63.3% 0.57mg	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	121% 9.7mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	14.6% 0.34mg	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	7.94% 55.6mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	1.34% 45.6mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.64% 172g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt VS Tomato Puree per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt versus 7 oz of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt vs Tomato Puree:

• 7 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have 3.9 times more Vitamin B1 and 2.7 times more Vitamin B9 than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 2.2 times more Vitamin B2, 1.8 times more Vitamin B3, 1.8 times more Vitamin B5, 6.3 times more Vitamin B6, more Vitamin C, 49.3 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• 7 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin B6, Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 7 ounces for Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt vs Tomato Puree:

• 7 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have 7 times more Calcium, 2.7 times more Iron and 1.4 times more Manganese than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 6.5 times more Copper, 2.9 times more Magnesium, 1.4 times more Phosphorus, 19.1 times more Potassium and 1.4 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt and Tomato Puree contain similar levels of Water per seven ounces.
• 7 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt lack sufficient amounts of Magnesium and Potassium
• 7 ounces of Tomato Puree lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Tomato Puree contain 1.6 times more Sugars, more Fructose and 1.3 times more Fiber than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt and Tomato Puree offer comparable quantities of Carbohydrate and Protein per seven ounces.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt as well as Canned Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.