Comparing Nutrients in 7 ounces Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	11%	3%	86%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Tomato Puree	Recommended Dietary Allowance
Energy	3.83% 111kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	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	18% 23.3g	13.7% 18g	130g per day for Men 19-50 years
Sugars	0.19% 0.14g	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	3.66% 1.4g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, 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	15.4% 0.18mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.96% 1.6mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	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	14.4% 57.5μg	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, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Tomato Puree	Recommended Dietary Allowance
Calcium	20.6% 206mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	101% 8.1mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	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	13.3% 93mg	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	4.5% 67.5mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.62% 171g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt VS Tomato Puree per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, 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, 2 1/2 minute cook time, cooked with water, stove-top, without salt vs Tomato Puree:

• 7 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 3.7 times more Vitamin B1 and 2.6 times more Vitamin B9 than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 1.8 times more Vitamin B3, 1.6 times more Vitamin B5, 4.1 times more Vitamin B6, more Vitamin C, 49.3 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt and Tomato Puree provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 7 ounces for Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt vs Tomato Puree:

• 7 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 5.8 times more Calcium, 2.3 times more Iron and 1.2 times more Sodium than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 8 times more Copper, 3.3 times more Magnesium, 19.1 times more Potassium and 1.6 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt and Tomato Puree contain similar levels of Manganese, Phosphorus and Water per seven ounces.
• 7 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, 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 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have 1.3 times more Carbohydrate than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 69 times more Sugars, more Fructose and 2.7 times more Fiber than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt and Tomato Puree offer comparable quantities of Protein per seven ounces.
• 7 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Fiber
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt as well as Canned Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.