Comparing Nutrients in 100 grams Tomato Puree VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	15%	6%	79%

Macro Nutrients

	Tomato Puree	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Energy	1.3% 38kcal	1.8% 52kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.091% 0.029g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	6.9% 9g	7.77% 10g	130g per day for Men 19-50 years
Sugars	6.66% 4.83g	0.47% 0.34g	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	3.3% 2.38g	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	% 2.45g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.07g	g per day for Men 19-50 years
Fiber	5% 1.9g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	2.95% 1.65g	3.36% 1.88g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Vitamin A	2.9% 26μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.1% 0.025mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	3.46% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.16% 1.47mg	4.47% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.7% 0.13mg	2.54% 0.033mg	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	2.75% 11μg	8% 32μg	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	11.8% 10.6mg	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	13% 1.97mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Calcium	1.8% 18mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	5.78% 0.052mg	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	22.3% 1.78mg	62.3% 5mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	1.9% 8mg	420mg per day for Men 19-50 years
Manganese	7.35% 0.17mg	9.83% 0.23mg	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	5.7% 40mg	8.14% 57mg	700mg per day for Men 19-50 years
Potassium	13% 439mg	0.76% 26mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	NA	55μg per day for Men 19-50 years
Sodium	1.87% 28mg	3% 45mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	2.36% 0.26mg	11mg per day for Men 19-50 years
Water	2.38% 88g	2.35% 87g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt per 100 g

Compare the macro and micronutrient content in 100 g of Tomato Puree versus 100 g of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tomato Puree vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt:

• 100 grams of Tomato Puree have 1.8 times more Vitamin B2, 2.1 times more Vitamin B3, 1.4 times more Vitamin B5, 3.8 times more Vitamin B6, more Vitamin C, 32.8 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• While 100 g of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt contain 3.5 times more Vitamin B1 and 2.9 times more Vitamin B9 than Canned Tomato Puree.
• 100 grams of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 100 grams for Tomato Puree vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt:

• 100 grams of Tomato Puree have 5.5 times more Copper, 2.9 times more Magnesium, 16.9 times more Potassium and 1.4 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• While 100 g of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt contain 7.3 times more Calcium, 2.8 times more Iron, 1.3 times more Manganese, 1.4 times more Phosphorus and 1.6 times more Sodium than Canned Tomato Puree.
• Both Tomato Puree and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt contain similar levels of Water per 100 grams.
• 100 grams of Tomato Puree lack sufficient amounts of Calcium
• 100 grams of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tomato Puree have 14.2 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, microwaved, without salt.
• Both Tomato Puree and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt offer comparable quantities of Carbohydrate and Protein per 100 grams.
• 100 grams of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt provide inadequate amounts of Fiber
• Both Canned Tomato Puree as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.