Comparing Nutrients in 7 ounces Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	13%	4%	83%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Tomato Paste	Recommended Dietary Allowance
Energy	24.6% 714kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	6.9% 1.17g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	29% 37.5g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	33.3% 24g	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	16% 11.6g	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	% 11.4g	g per day for Men 19-50 years
Sucrose	% 0.83g	% 0.6g	g per day for Men 19-50 years
Fiber	22% 8.33g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	41% 23g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	170% 27mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.7% 0.92mg	33% 0.43mg	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	60% 240μg	5.95% 24μg	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	0% 0mg	48.3% 43.5mg	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	4.37% 0.65mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry	Tomato Paste	Recommended Dietary Allowance
Calcium	141% 1411mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	44.8% 0.4mg	80.5% 0.72mg	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	828% 66.3mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	26% 0.6mg	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	71.4% 500mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	8.93% 304mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	72% 39.7μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	16.4% 246mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	24% 2.6mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	0.59% 22g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry versus 7 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry vs Tomato Paste:

• 7 ounces of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have 16.8 times more Vitamin B1, 3.7 times more Vitamin B2, 4.5 times more Vitamin B3, 4.3 times more Vitamin B5, 2.1 times more Vitamin B6 and 10.1 times more Vitamin B9 than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain more Vitamin A, more Vitamin C, 13 times more Vitamin E and more Vitamin K than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
• 7 ounces of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry vs Tomato Paste:

• 7 ounces of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have 19.8 times more Calcium, 11.2 times more Iron, 4.3 times more Manganese, 3 times more Phosphorus, 3.8 times more Selenium, 2.1 times more Sodium and 2.1 times more Zinc than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 1.8 times more Copper and 6.6 times more Potassium than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry and Tomato Paste contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry have 4.4 times more Energy, 5.1 times more Omega 3, 3.9 times more Omega 6, 3.9 times more Carbohydrate and 2.7 times more Protein than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 21.8 times more Sugars and more Fructose than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry.
• Both Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), dry and Tomato Paste offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6