Comparing Nutrients in 1 kilogram Cereals, whole wheat hot natural cereal, cooked with water, with salt VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, cooked with water, with salt	12%	5%	83%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Tomatoes	Recommended Dietary Allowance
Energy	21.4% 620kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	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	105% 137g	30% 39g	130g per day for Men 19-50 years
Sugars	1.1% 0.8g	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	42% 16g	31.6% 12g	38g per day for Men 19-50 years
Protein	35.7% 20g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, 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	58.3% 0.7mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.4% 1.67mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	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	35% 140μg	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	16% 2.4mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Tomatoes	Recommended Dietary Allowance
Calcium	7% 70mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	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	77.5% 6.2mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	253% 5.83mg	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	99% 690mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	233% 128μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	155% 2330mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	22.6% 836g	25.5% 945g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, whole wheat hot natural cereal, cooked with water, with salt vs Tomatoes:

• Cereals, whole wheat hot natural cereal, cooked with water, with salt have 1.9 times more Vitamin B1, 2.6 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.9 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, more Vitamin C, 2.3 times more Vitamin E and 19.8 times more Vitamin K than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 and Vitamin B9 per 1 kg.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Cereals, whole wheat hot natural cereal, cooked with water, with salt vs Tomatoes:

• Cereals, whole wheat hot natural cereal, cooked with water, with salt have 1.4 times more Copper, 2.3 times more Iron, 2 times more Magnesium, 5.1 times more Manganese, 2.9 times more Phosphorus, more Selenium, 46.6 times more Sodium and 2.8 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Calcium and 3.3 times more Potassium than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt and Raw Ripe Red Tomatoes have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, whole wheat hot natural cereal, cooked with water, with salt have 3.4 times more Energy, 2.3 times more Omega 6, 3.5 times more Carbohydrate, 1.3 times more Fiber and 2.3 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 32.9 times more Sugars than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.