Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	12%	4%	84%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Recommended Dietary Allowance
Energy	6.2% 180kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	6.06% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	82% 107g	130g per day for Men 19-50 years
Sugars	34.3% 25g	0.41% 0.3g	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	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	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	13% 5g	38g per day for Men 19-50 years
Protein	17% 9.5g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	11.5% 0.15mg	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	42.5% 170μg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Recommended Dietary Allowance
Calcium	11% 110mg	89% 890mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	45.6% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	23.7% 946μg	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	499% 40mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	0.43% 0.01mg	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	23% 160mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	86% 1290mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	25.5% 943g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with 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, regular (10 minute), cooked with water, with 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, regular (10 minute), cooked with water, with salt:

• 1 kilogram of Cooked Ripe Red Tomatoes has more Vitamin A, 1.8 times more Vitamin B5, 5.3 times more Vitamin B6, more Vitamin C, 28 times more Vitamin E and 28 times more Vitamin K than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• While 1 kg of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt contains 1.9 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.3 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 kilogram of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt 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, regular (10 minute), cooked with water, with salt:

• 1 kilogram of Cooked Ripe Red Tomatoes has 1.8 times more Copper, 1.8 times more Magnesium, 105 times more Manganese, 1.8 times more Phosphorus and 12.8 times more Potassium than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• While 1 kg of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt contains 8.1 times more Calcium, 5.9 times more Iron, 5.6 times more Selenium and 11.7 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt contain similar levels of Water per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium and Selenium
• 1 kilogram of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt lack sufficient amounts of Magnesium, Manganese and Potassium
• Both Cooked Ripe Red Tomatoes as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Ripe Red Tomatoes has 83 times more Sugars than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• While 1 kg of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt contains 2.7 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, regular (10 minute), cooked with water, with salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber in one kilogram.