Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Cereals, farina, unenriched, dry

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cereals, farina, unenriched, dry	12%	1%	87%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cereals, farina, unenriched, dry	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	50.5% 1465kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	4.67% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	238% 310g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	NA	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	7.17% 5.2g	NA	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	% 4.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	20% 7.54g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cereals, farina, unenriched, dry	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	17.7% 0.23mg	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	13% 51.6μg	24% 95μg	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	101% 90mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.22mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cereals, farina, unenriched, dry	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	35% 0.31mg	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	33.7% 2.7mg	74.4% 5.95mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	120% 2.75mg	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	16% 111mg	50% 349mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	11% 373mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	170% 93μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	10% 374g	1.13% 41.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Cereals, farina, unenriched, dry per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Ripe Red Tomatoes versus 14 oz of Cereals, farina, unenriched, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Cereals, farina, unenriched, dry:

• 14 ounces of Cooked Ripe Red Tomatoes have more Vitamin A, 1.4 times more Vitamin B6, more Vitamin C and 5.1 times more Vitamin E than Cereals, farina, unenriched, dry.
• While 14 oz of Cereals, farina, unenriched, dry contain 1.7 times more Vitamin B1, 4.5 times more Vitamin B2, 1.3 times more Vitamin B3, 3.2 times more Vitamin B5 and 1.8 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• 14 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 14 ounces of Cereals, farina, unenriched, dry have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Cooked Ripe Red Tomatoes as well as Cereals, farina, unenriched, dry have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Cereals, farina, unenriched, dry:

• 14 ounces of Cooked Ripe Red Tomatoes have 2.3 times more Potassium and 9 times more Water than Cereals, farina, unenriched, dry.
• While 14 oz of Cereals, farina, unenriched, dry contain 2.2 times more Iron, 1.4 times more Magnesium, 6.6 times more Manganese, 3.1 times more Phosphorus, 47 times more Selenium and 3.8 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cereals, farina, unenriched, dry contain similar levels of Copper per 14 ounces.
• 14 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc
• Both Cooked Ripe Red Tomatoes as well as Cereals, farina, unenriched, dry lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals, farina, unenriched, dry contain 20.5 times more Energy, 19.5 times more Carbohydrate, 2.7 times more Fiber and 11.2 times more Protein than Cooked Ripe Red Tomatoes.
• 14 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Fiber and Protein
• Both Cooked Ripe Red Tomatoes as well as Cereals, farina, unenriched, dry provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.