Comparing Nutrients in 1 kilogram Tomatoes VS Cereals, QUAKER, corn grits, instant, plain, dry

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals, QUAKER, corn grits, instant, plain, dry	8%	5%	87%

Macro Nutrients

	Tomatoes	Cereals, QUAKER, corn grits, instant, plain, dry	Recommended Dietary Allowance
Energy	6.2% 180kcal	118% 3430kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	11.3% 3.62g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	55% 9.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	603% 784g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	21% 15g	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	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	% 12.5g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 15g	g per day for Men 19-50 years
Fiber	31.6% 12g	111% 42g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	131% 73g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals, QUAKER, corn grits, instant, plain, dry	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	1622% 19.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	536% 6.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	563% 90mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	108% 1.4mg	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	440% 1760μg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cereals, QUAKER, corn grits, instant, plain, dry	Recommended Dietary Allowance
Calcium	10% 100mg	378% 3780mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	33.3% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	33.8% 2.7mg	4844% 388mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	89% 2.05mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	311% 171μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	747% 11210mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	25.5% 945g	1.95% 72g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Cereals, QUAKER, corn grits, instant, plain, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomatoes versus 1 kg of Cereals, QUAKER, corn grits, instant, plain, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomatoes vs Cereals, QUAKER, corn grits, instant, plain, dry:

• 1 kilogram of Tomatoes has more Vitamin A, more Vitamin C, 10.8 times more Vitamin E and more Vitamin K than Cereals, QUAKER, corn grits, instant, plain, dry.
• While 1 kg of Cereals, QUAKER, corn grits, instant, plain, dry contains 52.6 times more Vitamin B1, 36.7 times more Vitamin B2, 15.2 times more Vitamin B3, 2.7 times more Vitamin B5, 1.8 times more Vitamin B6 and 11.7 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• 1 kilogram of Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B5
• 1 kilogram of Cereals, QUAKER, corn grits, instant, plain, dry have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Ripe Red Tomatoes as well as Cereals, QUAKER, corn grits, instant, plain, dry have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomatoes vs Cereals, QUAKER, corn grits, instant, plain, dry:

• 1 kilogram of Tomatoes has 2 times more Copper, 1.8 times more Potassium and 13.1 times more Water than Cereals, QUAKER, corn grits, instant, plain, dry.
• While 1 kg of Cereals, QUAKER, corn grits, instant, plain, dry contains 37.8 times more Calcium, 143.5 times more Iron, 2.5 times more Magnesium, 1.8 times more Manganese, 3 times more Phosphorus, more Selenium, 224.2 times more Sodium and 2.4 times more Zinc than Raw Ripe Red Tomatoes.
• 1 kilogram of Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomatoes has 1.7 times more Sugars than Cereals, QUAKER, corn grits, instant, plain, dry.
• While 1 kg of Cereals, QUAKER, corn grits, instant, plain, dry contains 19.1 times more Energy, 10.7 times more Fat, 11.7 times more Omega 6, 20.2 times more Carbohydrate, 3.5 times more Fiber and 8.3 times more Protein than Raw Ripe Red Tomatoes.
• 1 kilogram of Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Ripe Red Tomatoes as well as Cereals, QUAKER, corn grits, instant, plain, dry provide inadequate amounts of Omega 3 in one kilogram.