Comparing Nutrients in 14 ounces Cereals, corn grits, yellow, regular and quick, unenriched, dry VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, yellow, regular and quick, unenriched, dry	10%	3%	87%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Tomatoes	Recommended Dietary Allowance
Energy	50.8% 1472kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	1.92% 0.62g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	243% 316g	12% 15.4g	130g per day for Men 19-50 years
Sugars	3.5% 2.54g	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	62.4% 35g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Tomatoes	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.76mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.5% 1.92mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.58mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.96% 20μg	15% 59.5μg	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	60.4% 54.4mg	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	NA	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Tomatoes	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	49.6% 3.97mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	18.3% 0.42mg	19.7% 0.45mg	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	41.4% 290mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	123% 67.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	1.07% 39.7g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals, corn grits, yellow, regular and quick, unenriched, dry vs Tomatoes:

• Cereals, corn grits, yellow, regular and quick, unenriched, dry have 3.5 times more Vitamin B1, 2.1 times more Vitamin B2, 2 times more Vitamin B3, 5.4 times more Vitamin B5 and 1.8 times more Vitamin B6 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.8 times more Vitamin A, 3 times more Vitamin B9, more Vitamin C and 26.3 times more Vitamin K than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• Both Cereals, corn grits, yellow, regular and quick, unenriched, dry as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Cereals, corn grits, yellow, regular and quick, unenriched, dry vs Tomatoes:

• Cereals, corn grits, yellow, regular and quick, unenriched, dry have 1.3 times more Copper, 3.7 times more Iron, 2.5 times more Magnesium, 3 times more Phosphorus, more Selenium and 2.4 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 5 times more Calcium, 1.7 times more Potassium and 9.5 times more Water than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• Both Cereals, corn grits, yellow, regular and quick, unenriched, dry and Raw Ripe Red Tomatoes have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals, corn grits, yellow, regular and quick, unenriched, dry have 20.6 times more Energy, 6 times more Fat, 6.3 times more Omega 6, 20.5 times more Carbohydrate, 1.3 times more Fiber and 10 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 4.1 times more Sugars than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• Both Cereals, corn grits, yellow, regular and quick, unenriched, dry as well as Raw Ripe Red Tomatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.