Comparing Nutrients in 1 kilogram Tomatoes VS Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	12%	4%	84%

Macro Nutrients

	Tomatoes	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Energy	6.2% 180kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	6% 1.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	81% 105g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	13% 5g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Vitamin A	46.7% 420μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.6% 4.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	30% 120μg	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	152% 137mg	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	36% 5.4mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt	Recommended Dietary Allowance
Calcium	10% 100mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	44.4% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	23.4% 934μg	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	33.8% 2.7mg	468% 37.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	0% 0mg	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	34.3% 240mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	4.7% 160mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	25.5% 945g	23.7% 876g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tomatoes vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt:

• Raw Ripe Red Tomatoes have more Vitamin A, 1.3 times more Vitamin B5, 6.2 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C, 27 times more Vitamin E and 79 times more Vitamin K than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• While Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt contain 1.5 times more Vitamin B1 and 1.3 times more Vitamin B2 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Ripe Red Tomatoes as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tomatoes vs Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt:

• Raw Ripe Red Tomatoes have 1.5 times more Copper, 2.2 times more Magnesium, more Manganese, 1.6 times more Phosphorus, 14.8 times more Potassium and 1.3 times more Zinc than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• While Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt contain 8.7 times more Calcium, 40.6 times more Fluoride, 13.9 times more Iron and more Selenium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Ripe Red Tomatoes have 87.7 times more Sugars and 2.4 times more Fiber than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.
• While Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt contain 2.8 times more Energy, 2.7 times more Carbohydrate and 1.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.