Comparing Nutrients in 1 kilogram Cereals, whole wheat hot natural cereal, dry VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, dry	12%	5%	83%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, dry	Tomatoes	Recommended Dietary Allowance
Energy	118% 3420kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	9.38% 3g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	55% 9.33g	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	578% 752g	30% 39g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	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	250% 95g	31.6% 12g	38g per day for Men 19-50 years
Protein	200% 112g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, dry	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	333% 4mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	231% 3mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	306% 49mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	183% 9.15mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	301% 3.9mg	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	195% 780μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	87.3% 13mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, dry	Tomatoes	Recommended Dietary Allowance
Calcium	40% 400mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	509% 4.6mg	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	424% 34mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	290% 1220mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	1391% 32mg	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	541% 3790mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	114% 3890mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	1285% 707μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	242% 26.6mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	2.68% 99g	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, dry vs Tomatoes:

• Cereals, whole wheat hot natural cereal, dry have 10.8 times more Vitamin B1, 15.8 times more Vitamin B2, 8.2 times more Vitamin B3, 10.3 times more Vitamin B5, 4.9 times more Vitamin B6, 5.2 times more Vitamin B9 and 2.4 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, more Vitamin C and 3.3 times more Vitamin K than Cereals, whole wheat hot natural cereal, dry.
• Both Cereals, whole wheat hot natural cereal, dry as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cereals, whole wheat hot natural cereal, dry vs Tomatoes:

• Cereals, whole wheat hot natural cereal, dry have 4 times more Calcium, 7.8 times more Copper, 12.6 times more Iron, 11.1 times more Magnesium, 28.1 times more Manganese, 15.8 times more Phosphorus, 1.6 times more Potassium, more Selenium and 15.6 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 9.5 times more Water than Cereals, whole wheat hot natural cereal, dry.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, whole wheat hot natural cereal, dry have 19 times more Energy, 10 times more Fat, 25 times more Omega 3, 11.7 times more Omega 6, 19.3 times more Carbohydrate, 7.9 times more Fiber and 12.7 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 6.3 times more Sugars than Cereals, whole wheat hot natural cereal, dry.
• Both Cereals, whole wheat hot natural cereal, dry as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.