Comparing Nutrients in 100 calories Cereals, CREAM OF WHEAT, instant, prepared with water, without salt VS Cooked Ripe Red Tomatoes

Weight per 100 calories

• Cereals, CREAM OF WHEAT, instant, prepared with water, without salt: 161g
• Cooked Ripe Red Tomatoes: 556g

Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 3.4 times more energy per 100g than Cooked Ripe Red Tomatoes. It has low energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Cereals, CREAM OF WHEAT, instant, prepared with water, without salt or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	12%	3%	85%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.39g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.061g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	17% 22.3g	130g per day for Men 19-50 years
Sugars	0.16% 0.11g	19% 14g	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	NA	10% 7.28g	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	NA	% 6.56g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 0g	g per day for Men 19-50 years
Fiber	2.55% 0.97g	10.2% 3.9g	38g per day for Men 19-50 years
Protein	5.3% 2.97g	9.42% 5.28g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	41.6% 374μg	15% 133μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	9.4% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.65% 0.13mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.3% 0.5mg	33.8% 0.44mg	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	25% 100μg	18% 72.2μg	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	141% 127mg	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	0.22% 0.032mg	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.13% 0.16μg	13% 15.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	10.3% 103mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	46.3% 0.42mg	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	100% 8mg	47.2% 3.78mg	8mg per day for Men 19-50 years
Magnesium	2.3% 9.68mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	25.4% 0.58mg	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	4.15% 29mg	22.2% 156mg	700mg per day for Men 19-50 years
Potassium	0.95% 32.3mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.65μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	11% 165mg	4.07% 61mg	1500mg per day for Men 19-50 years
Zinc	2.5% 0.27mg	7.07% 0.78mg	11mg per day for Men 19-50 years
Water	3.68% 136g	14% 524g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt vs Cooked Ripe Red Tomatoes:

• Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 2.8 times more Vitamin A, 1.9 times more Vitamin B1, 2.8 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.4 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 5.4 times more Vitamin B5, more Vitamin C, 96.4 times more Vitamin E and 96.4 times more Vitamin K than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B6 per 100 kcal.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Cereals, CREAM OF WHEAT, instant, prepared with water, without salt vs Cooked Ripe Red Tomatoes:

• Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 1.7 times more Calcium, 2.1 times more Iron, 2 times more Selenium and 2.7 times more Sodium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 6 times more Copper, 5.2 times more Magnesium, more Manganese, 5.4 times more Phosphorus, 37.5 times more Potassium, 2.8 times more Zinc and 3.9 times more Water than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.

Comparison of macro-nutrients per 100 calories:

• Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 2 times more Omega 3 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 122.5 times more Sugars, 4 times more Fiber and 1.8 times more Protein than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Cooked Ripe Red Tomatoes have similar amounts of Energy, Omega 6 and Carbohydrate per 100 kcal.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.