Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Cereals, CREAM OF WHEAT, instant, dry

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cereals, CREAM OF WHEAT, instant, dry	12%	4%	84%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cereals, CREAM OF WHEAT, instant, dry	Recommended Dietary Allowance
Energy	6.2% 180kcal	126% 3660kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	14.4% 14g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	6.94% 2.22g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	40.7% 6.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	581% 755g	130g per day for Men 19-50 years
Sugars	34.3% 25g	5.5% 4g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 4g	g per day for Men 19-50 years
Fiber	18.4% 7g	87% 33g	38g per day for Men 19-50 years
Protein	17% 9.5g	189% 106g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cereals, CREAM OF WHEAT, instant, dry	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	1490% 13410μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	1116% 13.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	934% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	1116% 179mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	95% 4.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	1374% 18mg	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	893% 3570μg	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	253% 228mg	0% 0mg	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	37.3% 5.6mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cereals, CREAM OF WHEAT, instant, dry	Recommended Dietary Allowance
Calcium	11% 110mg	357% 3570mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	240% 2.16mg	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	3575% 286mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	NA	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	147% 1030mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	34% 1150mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	364% 200μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	381% 5710mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	89% 9.8mg	11mg per day for Men 19-50 years
Water	25.5% 943g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Cereals, CREAM OF WHEAT, instant, dry 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, instant, dry 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, instant, dry:

• 1 kilogram of Cooked Ripe Red Tomatoes has more Vitamin C, 5.1 times more Vitamin E and 5.6 times more Vitamin K than Cereals, CREAM OF WHEAT, instant, dry.
• While 1 kg of Cereals, CREAM OF WHEAT, instant, dry contains 55.9 times more Vitamin A, 37.2 times more Vitamin B1, 55.2 times more Vitamin B2, 33.6 times more Vitamin B3, 3.7 times more Vitamin B5, 22.6 times more Vitamin B6 and 27.5 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, instant, dry have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Cereals, CREAM OF WHEAT, instant, dry have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Cereals, CREAM OF WHEAT, instant, dry:

• 1 kilogram of Cooked Ripe Red Tomatoes has 1.9 times more Potassium and 9.1 times more Water than Cereals, CREAM OF WHEAT, instant, dry.
• While 1 kg of Cereals, CREAM OF WHEAT, instant, dry contains 32.5 times more Calcium, 2.9 times more Copper, 42.1 times more Iron, 3.8 times more Magnesium, 3.7 times more Phosphorus, 40 times more Selenium, 51.9 times more Sodium and 7 times more Zinc than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Ripe Red Tomatoes has 6.2 times more Sugars than Cereals, CREAM OF WHEAT, instant, dry.
• While 1 kg of Cereals, CREAM OF WHEAT, instant, dry contains 20.3 times more Energy, 41 times more Omega 3, 16.5 times more Omega 6, 18.8 times more Carbohydrate, 4.7 times more Fiber and 11.2 times more Protein than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein