Comparing Nutrients in 14 ounces Tomatoes VS Cereals, farina, enriched, cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals, farina, enriched, cooked with water, with salt	13%	6%	81%

Macro Nutrients

	Tomatoes	Cereals, farina, enriched, cooked with water, with salt	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	7.25% 210kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	2.78% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	33.3% 43.3g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	4.16% 3g	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	7.5% 5.44g	0% 0g	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	% 4.96g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.28g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	13% 7.22g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals, farina, enriched, cooked with water, with salt	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	37% 5.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	76.4% 306μg	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	60.4% 54.4mg	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	14.3% 2.14mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cereals, farina, enriched, cooked with water, with salt	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	38.5% 385mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	5.03% 201μg	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	13.4% 1.07mg	264% 21mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	34% 0.78mg	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	13.6% 95mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	2.7% 91mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	10% 375g	9.3% 344g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Cereals, farina, enriched, cooked with water, with salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomatoes versus 14 oz of Cereals, farina, enriched, cooked with water, with salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomatoes vs Cereals, farina, enriched, cooked with water, with salt:

• 14 ounces of Tomatoes have more Vitamin A, more Vitamin C, 13.5 times more Vitamin E and more Vitamin K than Cereals, farina, enriched, cooked with water, with salt.
• While 14 oz of Cereals, farina, enriched, cooked with water, with salt contain 3.4 times more Vitamin B1, 3.4 times more Vitamin B2, 2.5 times more Vitamin B3, 2.9 times more Vitamin B5 and 5.1 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Tomatoes and Cereals, farina, enriched, cooked with water, with salt provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B5
• 14 ounces of Cereals, farina, enriched, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Ripe Red Tomatoes as well as Cereals, farina, enriched, cooked with water, with salt have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Tomatoes vs Cereals, farina, enriched, cooked with water, with salt:

• 14 ounces of Tomatoes have 1.4 times more Copper, 1.6 times more Magnesium and 10.3 times more Potassium than Cereals, farina, enriched, cooked with water, with salt.
• While 14 oz of Cereals, farina, enriched, cooked with water, with salt contain 9.7 times more Calcium, 19.7 times more Iron, 1.7 times more Manganese, 1.5 times more Phosphorus, more Selenium, 25.2 times more Sodium and 1.4 times more Zinc than Raw Ripe Red Tomatoes.
• Both Tomatoes and Cereals, farina, enriched, cooked with water, with salt contain similar levels of Water per 14 ounces.
• 14 ounces of Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc
• 14 ounces of Cereals, farina, enriched, cooked with water, with salt lack sufficient amounts of Magnesium and Potassium
• Both Raw Ripe Red Tomatoes as well as Cereals, farina, enriched, cooked with water, with salt lack sufficient amounts of Fluoride in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomatoes have 3.5 times more Sugars and 1.5 times more Fiber than Cereals, farina, enriched, cooked with water, with salt.
• While 14 oz of Cereals, farina, enriched, cooked with water, with salt contain 2.8 times more Carbohydrate and 2.1 times more Protein than Raw Ripe Red Tomatoes.
• 14 ounces of Tomatoes provide inadequate amounts of Protein
• Both Raw Ripe Red Tomatoes as well as Cereals, farina, enriched, cooked with water, with salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.