Comparing Nutrients in 500 calories Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dryVS Tomatoes

Weight per 500 calories

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

135g

Tomatoes

2778g

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 500 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%

500 kcal ▼

Macro Nutrients

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

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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2.1%2.03g

Fat

5.73%5.56g

2.03 gvs5.56 g

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

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1%0.32g

Saturated Fat

2.43%0.78g

0.32 gvs0.78 g

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

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7.43%0.12g

Omega 3

5.2%0.083g

0.12 gvs0.083 g

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

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5.9%1g

Omega 6

13%2.22g

1 gvs2.22 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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79.5%103g

Carbohydrate

83%108g

103 gvs108 g

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

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0.37%0.27g

Sugars

101%73g

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

0.27 gvs73 g

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

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Fructose

52.5%38g

≤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 gvs38 g

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

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Glucose

%34.7g

NA gvs34.7 g

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

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%0.27g

Sucrose

%0g

0.27 gvs0 g

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

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13.5%5.14g

Fiber

87.7%33.3g

5.14 gvs33.3 g

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

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25.3%14g

Protein

43.7%24.4g

14 gvs24.4 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

130%1167μg

RAE, retinol activity equivalents

0 μgvs1167 μg

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

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56.3%0.68mg

Vitamin B1

85.6%1.03mg

Thiamine

0.68 mgvs1.03 mg

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

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20.8%0.27mg

Vitamin B2

40.6%0.53mg

Riboflavin

0.27 mgvs0.53 mg

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

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35.5%5.68mg

Vitamin B3

103%16.5mg

Niacin, nicotinic acid, niacinamide

5.68 mgvs16.5 mg

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

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14%0.7mg

Vitamin B5

49.4%2.47mg

Pantothenic acid

0.7 mgvs2.47 mg

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

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11.2%0.15mg

Vitamin B6

171%2.22mg

Pyridoxine

0.15 mgvs2.22 mg

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

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Vitamin B7

43.4%13μg

Biotin

NA μgvs13 μg

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

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41%164μg

Vitamin B9

104%417μg

Folates and Folic Acid

164 μgvs417 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

423%381mg

Ascorbic acid

0 mgvs381 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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0.99%0.15mg

Vitamin E

100%15mg

Tocopherols and Tocotrienols

0.15 mgvs15 mg

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

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0.56%0.68μg

Vitamin K

183%219μg

Phytomenadione or phylloquinone

0.68 μgvs219 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

82%819mg

Calcium

27.8%278mg

819 mgvs278 mg

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

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31%0.28mg

Copper

182%1.64mg

0.28 mgvs1.64 mg

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

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Fluoride

1.6%64μg

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

NA μgvs64 μg

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

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483%38.6mg

Iron

94%7.5mg

38.6 mgvs7.5 mg

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

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8.7%36.5mg

Magnesium

72.8%306mg

36.5 mgvs306 mg

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

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Manganese

138%3.17mg

NA mgvs3.17 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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22.2%155mg

Phosphorus

95%667mg

155 mgvs667 mg

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

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4.77%162mg

Potassium

194%6583mg

162 mgvs6583 mg

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

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49%27μg

Selenium

0%0μg

27 μgvs0 μg

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

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0.63%9.46mg

Sodium

9.26%139mg

9.46 mgvs139 mg

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

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11%1.2mg

Zinc

43%4.72mg

1.2 mgvs4.72 mg

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

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0.4%14.7g

Water

71%2626g

14.7 gvs2626 g

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

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Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 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 500 kcal.

Compare more foods per 500 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 500 calories Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dryVS Tomatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry or Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: