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

Weight per 100 calories

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

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

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	12%	3%	85%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.39g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.061g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	2.6% 0.44g	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	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	0.16% 0.11g	20% 14.6g	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	10.5% 7.6g	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	NA	% 6.94g	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	17.5% 6.67g	38g per day for Men 19-50 years
Protein	5.3% 2.97g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Tomatoes	Recommended Dietary Allowance
Vitamin A	41.6% 374μg	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.65% 0.13mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.3% 0.5mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.7% 2.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	21% 83.3μg	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	84.6% 76mg	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% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.13% 0.16μg	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Tomatoes	Recommended Dietary Allowance
Calcium	10.3% 103mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.8μg	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	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	2.3% 9.68mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	27.5% 0.63mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	0.95% 32.3mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.65μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	11% 165mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	2.5% 0.27mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	3.68% 136g	14% 525g	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 Tomatoes:

• Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 1.6 times more Vitamin A, 1.8 times more Vitamin B1, 3.2 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.2 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.7 times more Vitamin B5, more Vitamin C, 93 times more Vitamin E and 272.1 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 Raw 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 Raw 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 Tomatoes:

• Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 1.9 times more Calcium, 5.3 times more Iron, more Selenium and 5.9 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 4.7 times more Copper, 6.3 times more Magnesium, more Manganese, 4.6 times more Phosphorus, 40.8 times more Potassium, 3.4 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 1.4 times more Omega 3 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.9 times more Fat, 2.3 times more Omega 6, 129.4 times more Sugars, 6.9 times more Fiber and 1.6 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 Raw Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.