Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	11%	3%	86%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Energy	6.2% 180kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	5.65% 0.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	90% 117g	130g per day for Men 19-50 years
Sugars	34.3% 25g	0.97% 0.7g	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	18% 13g	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	% 12g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.7g	g per day for Men 19-50 years
Fiber	18.4% 7g	18.4% 7g	38g per day for Men 19-50 years
Protein	17% 9.5g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	50% 8.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	53.4% 2.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	24% 0.31mg	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	32.5% 130μg	72.5% 290μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	253% 228mg	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	37.3% 5.6mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Calcium	11% 110mg	104% 1040mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	40% 0.36mg	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	85% 6.8mg	511% 41mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	81.7% 1.88mg	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	40% 280mg	67% 470mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	6.76% 230mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	25.5% 943g	23.3% 862g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Ripe Red Tomatoes versus 1 kg of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt:

• 1 kilogram of Cooked Ripe Red Tomatoes has 2.5 times more Vitamin B6, more Vitamin C, 14 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• While 1 kg of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt contains 2.6 times more Vitamin B1, 3 times more Vitamin B2, 1.5 times more Vitamin B3, 2.1 times more Vitamin B5 and 2.2 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt:

• 1 kilogram of Cooked Ripe Red Tomatoes has 2.1 times more Copper, 1.3 times more Magnesium and 9.5 times more Potassium than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• While 1 kg of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt contains 9.5 times more Calcium, 6 times more Iron, 1.8 times more Manganese, 1.7 times more Phosphorus, 3.1 times more Sodium and 1.6 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt contain similar levels of Water per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium and Zinc
• 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Ripe Red Tomatoes has 35.6 times more Sugars than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• While 1 kg of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt contains 2.9 times more Carbohydrate and 1.5 times more Protein than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes provide inadequate amounts of Protein
• Both Cooked Ripe Red Tomatoes as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber in one kilogram.