Comparing Nutrients in 300 calories Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dryVS Tomatoes

Weight per 300 calories

Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry

81g

Tomatoes

1667g

Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 20.6 times more energy per 100g than Tomatoes. It has high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry or Tomatoes?

Macros Ratio

Protein Fat Carbs

Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry

12%

84%

Tomatoes

17%

74%

300 kcal ▼

Macro Nutrients

Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dryvs Tomatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.25%1.2g

Fat

3.44%3.33g

1.2 gvs3.33 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.6%0.19g

Saturated Fat

1.46%0.47g

0.19 gvs0.47 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.46%0.071g

Omega 3

3.13%0.05g

0.071 gvs0.05 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.53%0.6g

Omega 6

7.84%1.33g

0.6 gvs1.33 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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47.7%62g

Carbohydrate

50%65g

62 gvs65 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.22%0.16g

Sugars

60.5%44g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.16 gvs44 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

31.5%23g

≤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]

NA gvs23 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%21g

NA gvs21 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.16g

Sucrose

%0g

0.16 gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.1%3.1g

Fiber

52.6%20g

3.1 gvs20 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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15.2%8.5g

Protein

26%14.7g

8.5 gvs14.7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dryvs Tomatoes

0%0μg

Vitamin A

77.8%700μg

RAE, retinol activity equivalents

0 μgvs700 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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33.8%0.41mg

Vitamin B1

51.4%0.62mg

Thiamine

0.41 mgvs0.62 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12.5%0.16mg

Vitamin B2

24.4%0.32mg

Riboflavin

0.16 mgvs0.32 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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21.3%3.4mg

Vitamin B3

62%9.9mg

Niacin, nicotinic acid, niacinamide

3.4 mgvs9.9 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.4%0.42mg

Vitamin B5

29.7%1.5mg

Pantothenic acid

0.42 mgvs1.5 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.74%0.088mg

Vitamin B6

103%1.33mg

Pyridoxine

0.088 mgvs1.33 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

26%7.8μg

Biotin

NA μgvs7.8 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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24.5%98μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

98 μgvs250 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

254%228mg

Ascorbic acid

0 mgvs228 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.59%0.089mg

Vitamin E

60%9mg

Tocopherols and Tocotrienols

0.089 mgvs9 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.34%0.41μg

Vitamin K

110%132μg

Phytomenadione or phylloquinone

0.41 μgvs132 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dryvs Tomatoes

49%491mg

Calcium

16.7%167mg

491 mgvs167 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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18.6%0.17mg

Copper

109%0.98mg

0.17 mgvs0.98 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.96%38.3μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs38.3 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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290%23mg

Iron

56.3%4.5mg

23 mgvs4.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.2%22mg

Magnesium

43.7%183mg

22 mgvs183 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

82.6%1.9mg

NA mgvs1.9 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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13.3%93mg

Phosphorus

57%400mg

93 mgvs400 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.86%97mg

Potassium

116%3950mg

97 mgvs3950 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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29.5%16.2μg

Selenium

0%0μg

16.2 μgvs0 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.38%5.68mg

Sodium

5.56%83.3mg

5.68 mgvs83.3 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.5%0.71mg

Zinc

25.8%2.83mg

0.71 mgvs2.83 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.24%8.84g

Water

42.6%1575g

8.84 gvs1575 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry vs Tomatoes:

Raw Ripe Red Tomatoes contain more Vitamin A, 1.5 times more Vitamin B1, 2 times more Vitamin B2, 2.9 times more Vitamin B3, 3.5 times more Vitamin B5, 15.2 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C, 100.9 times more Vitamin E and 324.8 times more Vitamin K than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry vs Tomatoes:

Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 2.9 times more Calcium, 5.2 times more Iron and more Selenium than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 5.9 times more Copper, 8.4 times more Magnesium, 4.3 times more Phosphorus, 40.6 times more Potassium, 14.7 times more Sodium, 4 times more Zinc and 178.2 times more Water than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.

Comparison of macro-nutrients per 300 calories:

Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have 1.4 times more Omega 3 than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 2.7 times more Fat, 2.2 times more Omega 6, 270.3 times more Sugars, 6.5 times more Fiber and 1.7 times more Protein than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry and Raw Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dryVS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without saltTomatoesVS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without saltCereals, CREAM OF WHEAT, regular, 10 minute cooking, dryVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

Comparing Nutrients in 300 calories Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dryVS Tomatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry or Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: