Comparing Nutrients in 1 kilogram Cereals, CREAM OF RICE, cooked with water, with salt VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF RICE, cooked with water, with salt	7%	2%	91%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cereals, CREAM OF RICE, cooked with water, with salt	Tomatoes	Recommended Dietary Allowance
Energy	18% 520kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.5% 115g	30% 39g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	36.3% 26.3g	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	NA	19% 13.7g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	2.63% 1g	31.6% 12g	38g per day for Men 19-50 years
Protein	16% 9g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF RICE, cooked with water, with salt	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.5% 30μg	37.5% 150μg	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	152% 137mg	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	1.33% 0.2mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF RICE, cooked with water, with salt	Tomatoes	Recommended Dietary Allowance
Calcium	1% 10mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	495% 39.6mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	49.6% 1.14mg	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	24.3% 170mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	115% 1730mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	23.6% 875g	25.5% 945g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF RICE, cooked with water, with salt VS Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, CREAM OF RICE, cooked with water, with salt versus 1 kg of Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, CREAM OF RICE, cooked with water, with salt vs Tomatoes:

• 1 kilogram of Cereals, CREAM OF RICE, cooked with water, with salt has 1.9 times more Vitamin B1 and 1.7 times more Vitamin B3 than Tomatoes.
• While 1 kg of Raw Ripe Red Tomatoes contains more Vitamin A, 3 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin C, 27 times more Vitamin E and more Vitamin K than Cereals, CREAM OF RICE, cooked with water, with salt.
• 1 kilogram of Cereals, CREAM OF RICE, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Cereals, CREAM OF RICE, cooked with water, with salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cereals, CREAM OF RICE, cooked with water, with salt vs Tomatoes:

• 1 kilogram of Cereals, CREAM OF RICE, cooked with water, with salt has 14.7 times more Iron, 1.3 times more Manganese, more Selenium and 34.6 times more Sodium than Tomatoes.
• While 1 kg of Raw Ripe Red Tomatoes contains 1.7 times more Copper, 3.7 times more Magnesium, 1.4 times more Phosphorus and 11.9 times more Potassium than Cereals, CREAM OF RICE, cooked with water, with salt.
• Both Cereals, CREAM OF RICE, cooked with water, with salt and Tomatoes contain similar levels of Water per one kilogram.
• 1 kilogram of Cereals, CREAM OF RICE, cooked with water, with salt lack sufficient amounts of Magnesium and Potassium
• 1 kilogram of Tomatoes lack sufficient amounts of Selenium
• Both Cereals, CREAM OF RICE, cooked with water, with salt as well as Raw Ripe Red Tomatoes lack sufficient amounts of Calcium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, CREAM OF RICE, cooked with water, with salt has 3 times more Carbohydrate than Tomatoes.
• While 1 kg of Raw Ripe Red Tomatoes contains 65.8 times more Sugars and 12 times more Fiber than Cereals, CREAM OF RICE, cooked with water, with salt.
• 1 kilogram of Cereals, CREAM OF RICE, cooked with water, with salt provide inadequate amounts of Fiber
• Both Cereals, CREAM OF RICE, cooked with water, with salt as well as Raw Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.