Comparing Nutrients in 7 ounces Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	12%	7%	81%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	3.83% 111kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	0.19% 0.14g	9.63% 7g	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	5.15% 3.73g	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	% 3.23g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0.04g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	5.22% 2g	38g per day for Men 19-50 years
Protein	5.85% 3.27g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.62% 0.38mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.04% 0.065mg	2.6% 0.034mg	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	13% 51.6μg	2.5% 9.92μg	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	17.4% 15.7mg	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	0.4% 0.06mg	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	25% 248mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	24.7% 0.22mg	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	117% 9.33mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	5.1% 0.12mg	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	7.65% 53.6mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	1.34% 45.6mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt VS Stewed Canned Tomatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt versus 7 oz of Stewed Canned Tomatoes 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, stove-top, without salt vs Stewed Canned Tomatoes:

• 7 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 1.7 times more Vitamin B5, 1.9 times more Vitamin B6 and 5.2 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 1.6 times more Vitamin B2, more Vitamin C, 27.7 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt and Stewed Canned Tomatoes provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin B2, Vitamin C, Vitamin E and Vitamin K
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9

Comparing minerals per 7 ounces for Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt vs Stewed Canned Tomatoes:

• 7 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 3.7 times more Calcium, 3.5 times more Iron, 3.8 times more Manganese, 1.4 times more Phosphorus and 1.5 times more Zinc than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 2.7 times more Copper, 1.5 times more Magnesium, 9 times more Potassium and 55.3 times more Sodium than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt and Stewed Canned Tomatoes contain similar levels of Water per seven ounces.
• 7 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt lack sufficient amounts of Magnesium and Potassium
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt have 1.8 times more Carbohydrate and 1.8 times more Protein than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 50.3 times more Sugars, more Fructose and 2.5 times more Fiber than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt.
• 7 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Fiber
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Protein
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, stove-top, without salt as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.